3
Jul
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×[email protected] (30-60s)
Strength/Power
1: Clean and Jerk (Clusters)
[email protected], [email protected]%, [email protected]%, [email protected], Then 3×1-1-1 [email protected]/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 ([email protected], [email protected]%, Then 3×[email protected]/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)