WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/Spider Lunge/Squat Jump 2×10/GLe/8 (30s)

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

Strength/Power

1: Clean and Jerk (Test)

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

*1-3 Min Rest

*20 Minutes to Establish 1RM for the Day

*MAX 2 Close Misses

2: Snatch (Snatch + OHS)

2+3@Bar, 2+2@50%, 1+2@60%, Then 3×1+2@70-75% or HBD WT

*1-2 Min Rest

*12 Minutes – Based of 1RM Snatch

Conditioning

Metcon (Time)

8 Ab Rollouts (S-Pilates Sit-Up)

150m Row Sprint

30s High Plank

*3 Rounds – 1 Min Rest Between Rounds

*Record Row Time

Mobilize

Lax Ball Plantar Fascia Smash (1 Min Each)

Foam Roll Lats (1 Min Each)

Kneeling Hip Flexor Stretch (1+ Min Each)