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×[email protected] (30-60s)

Strength/Power

1: Clean (Heat Check)

[email protected], [email protected]%, [email protected]%, [email protected], Then 1@80%, [email protected]%, [email protected]%, [email protected]% IF Applicable

*1-2 Min Rest

*20 Minutes to Establish 1RM for the Day

*MAX 2 Close Misses

2: Snatch Balance ([email protected], [email protected]%, Then 3×[email protected]/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)