WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/TMC/3s Pause Air Squat 2×10/10/5 (30s)

Power Clean + Hang Clean + Push Press: 2x2e@Bar (30s)

Strength/Power

1: Clean and Jerk (3@Bar, 3@50%, 2@60%, 2@70, Then 5×1@80-90% )

*1.5-3 Min Rest

*20 Minutes – 5 PRETTY Reps Above 80%

2: Snatch (Hang Snatch)

5@Bar, 3@50%, 3@60%, Then 3×2@70-75%

*1-2 Min Rest

*12 Minutes – Unbroken Reps Based Off 1RM Snatch

Conditioning

Metcon (Time)

10 Single KB Upright Rows (S-20/30, Rx-30+/40+)

200m Sprint (Run)

*3 Rounds – 1 Min Rest – Record Run Time

Cool Down

Dead Bug (2-3×16 @ Slow Tempo )

*1 Min Rest

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Lax Ball VMP Smash (1 Min Each)

Pigeon Pose (1+ Min Each)