WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/Spider Lunge/SL Wall Reach 2×10/10/5e (30s)

Front Squat + Push Press: 2×5+5@Bar (30-60s)

Strength/Power

1: Clean and Jerk (Clusters)

3@Bar, 3@50%, 2@60%, 2@70, Then 3×1-1-1 Cluster@75/80/80-85% or HBD WT

*2-3 Min Rest

*20-Minutes Based On 1RM C&J

*30s Between Cluster Reps

2: Hang Power Snatch (3@Bar, 3@50%, Then 3×3@65/70/75%)

*1-2 Min Rest

*12-Minutes Based On 1RM Snatch

Conditioning

Metcon (Calories)

CONDITIONING

10-12 Push-Ups (S-Elevated, Rx-C2F, Rx+HSPU)

30s Ski Erg Sprint (MAX Cals)

45s Wall Sit

*3 Rounds – 1 Min Rest – Record Cals

Core Work

L-Sit (2-3x20s )

*S-SL Variation/Tuck Hold, Rx-Parallette/Hanging

*1 Min Rest

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Wall Stretch (1+ Min Each)