WOD Tuesday Bluprint Strength

Bluprint Fitness – Bluprint Strength

Warm-up

(No Measure)

3 Min Run/Row/Ride

PVC Series PT/OHS/SOTS w/ Tempo 2x10e (60s)

Burgener Series (Clean) 2x3e (15-35/45-65) * 60s Rest

Strength/Power

1: Clean and Jerk (3+1/2+1/2+1/1+1/1+1/1+1 *1-3min Rest)

3+1@50%, 2+1@60%, 2+1@70%, 1+1@80%, 1+1@85%, 1+1@90-95%

2: Back Squat (5@50%, 3@60%, Then 4×3@70-75% *1-3min Rest)

3: Chin-Up (20F/30M Total *Band & Rest A.N.)

Mobilize

Foam Roll Glutes

Wall Stretch