WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/OHS/Snatch Balance 2×10/10/5 (30s)

Hang Power Snatch + OHS 2x3e @ Bar (30s)

Strength/Power

1: Snatch (Clusters)

3@Bar, 3@50%, 2@60%, Then 4×1-1-1 Cluster@70-75% or HBD WT

*1-2 Min Rest

*15-Minutes – 15s Between Reps In Work Sets

2: Bench Press (5@Bar, 5@50%, 3@65%, 3@75% Then 3+@85% or HBD WT )

*1.5-3 Min Rest

*12 Minutes – MAX Rep Set

Conditioning

Metcon (Time)

15 Weighted Sit-Ups (10+/20+ DB)

15 Cal Row/Ride/Ski (MAX Effort)

45s Glute Bridge

*3 Rounds – 1 Min Rest – Record Row/Ride/Ski Time

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Foam Roll Quads (1 Min Each)

Forearm Chest Opener (1+ Min Each)