WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/Lateral Lunge/Broad Jump 2×10/5e/5 (30s)

Hang Power Clean + Thruster: 2×3+3@Bar (30-60s)

Strength/Power

1: Clean (Heat Check)

3@Bar, 3@50%, 2@60%, 2@70, Then 1@80%, 1@90%, 1@95-100%, 1@100-105% IF Applicable

*1-2 Min Rest

*20 Minutes to Establish 1RM for the Day

*MAX 2 Close Misses

2: Snatch Balance (3@Bar, 3@50%, Then 3×2@65/75/75-80% )

*1-2 Min Rest

*12-Min OFF RACK

Conditioning

Metcon (Time)

12 Incline DB Press @ 15+/30+

200m Sprint (Run)

*3 Rounds – 1 Min Rest

*Record Run Time

Cool Down

Hollow Hold (3x20s )

*1 Min Rest

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Foam Roll IT Bands (1 Min Each)

Wall Stretch (1+ Min Each)