WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Stiff-Legged Bear Crawl + Sprint 2xGLap (Partner Rest)

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

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

Strength/Power

1: Snatch ( 3@Bar, 3@50%, 2@60%, 2@70, Then 5×1@80-90%)

*1.5-3 Min Rest

*5 PRETTY Reps Above 80%

(18 Minutes)

2: Clean and Jerk (Hang Clean + Front Squat + Split Jerk)

2+2+2@Bar, 2+2+2@50%, Then 3×1+2+1@65-80% of 1RM C&J *1-2 Min Rest

*Speed Focus

(14 Minutes)

Conditioning

Metcon (No Measure)

5 Strict Pull-Ups (S-Jumping3sNeg/5010 Ring Row, Rx-Chin, Rx+C2B)

10e SL SA DL (S-BW, Rx-20+/35+)

90s Row Tabata (Standards: S-70/80, Rx-80/90, Rx+90/100)

*3 Rounds – 2 Minute Rest

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Foam Roll IT Bands (1 Min Each)

Wall Stretch (1+ Min Each)