WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2x10e (No Rest)

PT/OHS/Snatch Balance 2×10/10/5 @ Bar (60s)

OHS: 2×8@Bar (30-60s)

Strength/Power

1: Snatch ( 3@Bar, 3@50%, 2@60%, Then 3×2@70-75% or HBD WT)

*1-2 Min Rest

*FULL Snatch (12 Minutes)

2: Clean and Jerk (Complex – Hang Clean + Push Press:)

3@Bar, 3@50%, Then 3×2@60-70% of 1RM C&J

*1-2 Min Rest

*Low Hang (12 Minutes)

Conditioning

Metcon (Time)

Conditioning

10 T2B (S-15 HKR)

10e SL Wall Reach @ BW

50 DUBS (S-150 Singles)

*3 Rounds – Moderate Pace

*Record Time

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Foam Roll IT Bands (1 Min Each)

Pigeon Pose (1+ Min Each)