WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner MB Toss 3 Minutes 16/20

PT/Shin Box/Lateral Lunge 2×10 (30s)

Wall Squat 2x8e (30s)

Strength/Power

1: Front Squat (5@Bar, 5@50%, 3@60%, 2@75%, Then 3×3 15s Clusters )

*Clusters @ 80/85/85-90% *3-5 Minutes Rest

2: Hang Power Clean + Split Jerk (3@Bar, 3@50%, 2@60%, Then 4×1@70-75% )

*1-3 Min Rest

3: Single Leg Deadlift (SLDL) ( 3x10e (20+/30+ lbs DB) )

*1-2 Min Rest

Conditioning

Metcon (AMRAP – Reps)

5 Explosive MB Chest Pass @ 14/16

10e Lateral Band Walk

30s MAX Squat Thrust (ALL OUT)

3 Rounds – 60s Rest

Cool Down

Foam Roll Quads

Foam Roll Lats

Chest Stretch

Foam Roller T-Spine Ext