WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

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

OHS + Hang Snatch: 2×3+3@Bar (30-60s)

Strength/Power

1: Snatch (Clusters)

3@Bar, 3@50%, 2@60%, 1@70, Then 1-1-1 Clusters@75%/80%/80-85%

*15s Between Cluster Reps

*2-3 Min Rest

*20 Min Running Clock

DB Prone Bench Row (3×12 @ HBD WT (12+/20+) )

Prone Position Bench Row
*Chase Each Set w/ 30s Dead Hang

*Rest 60-90s Between Sets

*10-Min Running Clock

Conditioning

Metcon (Time)

Conditioning

10 Push-Ups (S-Elevated, Rx-C2F, Rx+Dips)

5e Swing Lunges @ BW-25 lbs

200m Sprint (MAX Effort)

*3 Rounds – 1 Minute Rest

*Record Time

Cool Down

Hollow Pull Throughs (3x20s @ HBD Band )

Banded Pull Through in Hollow Position
*1 Min Rest

Mobilize

Foam Roll Lats (1 Min Each)

Foam Roll IT Bands (1 Min Each)

Wall Stretch (1+ Min Each)