WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/Spider Lunge/Crab Walk 2×10/GLe/GLe (30s)

Wall Squat 2×5 (30s)

Snatch Balance 2×3 @ Bar+ (30-60s)

Strength/Power

1: Snatch (3@Bar, 3@50%, 2@60%, 1@70%, Then 4×1@75-80% )

*90-120s Rest

2: Front Squat (5/5/3 Then 3×3@70-80% or HBD w/6-4-2s Pause)

5@Bar, 5@50%, 3@60%, Then 3×3@70-80% or HBD WT w/6-4-2s Pause *2-3 Min Rest

3: Double KBS (3×12 @ 25+/35+ or HBD WT )

*1-2 Min Rest

Conditioning

Metcon (No Measure)

12 DB Skull Crusher @ 8+/15+ (2 Bells)

15 Squat Thrust

90s Row Sprint

2-3 Rounds – Rest 0-60s (A.N.)

Mobilize

Foam Roll Glutes

Foam Roll T-Spine Ext

Chest Stretch