WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Locomotor Movements

PT/OHS/SOTS Press: 2x10e (30s)

Snatch Balance + OHS: 2×3+3@Bar (30-60s)

Strength/Power

1: Snatch (3×1-1-1 Clusters at 70%, 75%, 75-80%)

3@Bar, 3@50%, 2@60%, 2@70, Then 3×1-1-1 Cluster@75/80/80-85% or HBD WT (2-3 Min Rest)

*15s Between Reps During Clusters – FULL Snatch (15 Minutes)

2: Clean and Jerk (3×2+1+1 at 60-75%)

Complex – Clean + Hang Power Clean + Push Press: 2+2+2@Bar, 2+2+2@50%, Then 3×2+1+1@60-75% of 1RM C&J (1-2 Min Rest)

*Hold On To The Bar (12 Minutes)

Conditioning

Metcon (No Measure)

10e Lateral Band Walks @ HBD Band

10 Pull-Ups (S-15 Kips/5010 Ring Row, Rx-Chin, Rx+C2B)

200m Sprint (Run)

3 Rounds – No Rest

Mobilize

Foam Roll Lats (1 Min Each)

Foam Roll IT Bands (1 Min Each)

Pigeon Pose (1+ Min Each)