WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Inchworms 2×5 (30s)

PVC Series: PT/TMC/Wall Squat 2×10/10/5 (30s)

BB Thruster 2×5 @ Bar (30s)

Strength/Power

1: Clean and Jerk (3/3/2 Then 4×1@75% w/2s Low Hang Pause)

3@Bar, 3@50%, 2@65%, Then 4×1@75% w/ 2s Low Hang Pause

*1-3 Min Rest

2: Push Press + Push Jerk (2@Bar Then Take 10-12 Minutes To Find HBD 2/1 Set)

*1-2 Minutes

3: Front Squat (5/5/3/2 Then 3×2+10s Rack Support @80%)

5@Bar, 5@50%, 3@60%, 2@70% Then 3×2+10s Rack Support @80%

*2-3 Min Rest

Conditioning

Metcon (No Measure)

8e DB Bench Row 3010 @ 20+/35+

8 Broad Jumps

20s Airdyne Sprint

3 Rounds – 60s Rest

Mobilize

Foam Roll Quads

Foam Roll Lats

Chest Stretch

Foam Roller T-Spine Ext