WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/TMC/Air Squat 2×10/10/10 (Partner Rest)

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

Strength/Power

1: Clean and Jerk (3@Bar, 3@50%, 2@60%, Then 3×2@70-75%)

*1-2 Min Rest

*15 Minutes

*No More Than 10s Between Reps

2: Snatch (Hang Power Snatch)

5@Bar, 3@50%, Then 3×3@60-65%

*Chase Each Set w/ 10s OH Hold

*1-2 Min Rest

*12 Minutes – Unbroken Reps

Conditioning

Metcon (AMRAP – Reps)

10 BB Bent-Over Row 3010 Temp @ 35-65/55-95

15e Lateral Band Walk

1 Minute: Max Squat Thrust

*3 Rounds 2-Minute Rest

*Record Total Squat Thrust

Cool Down

Partner Sit-Up (3×12)

*Partner Holds Feet
*1 Min Rest

*Option to Add DB in Goblet Position

Mobilize

Lax Ball Lying Trap Smash (1-2 Spots: 8 Movements Each)

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1+ Min Each)