WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

Happy Birthday Alexandra!

3 Min Run/Row/Ride

PVC Halo/Spider Lunge/Wall Squat 2x10e/Gle/5 (30s)

Burgener Series (High Hang Snatch): 2x3e @ Bar (60s)

Strength/Power

1: Snatch (Complex: 2+1@Bar, 2+1@50%, Then 4×1+1@60-75% )

*Snatch + Low Hang Snacth

*1.5-2 Min Rest

*HOOK GRIP – Base Off 1RM Snatch WT

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

*1.5-2 Min Rest

*Off Rack

3: Back Squat ( 5@Bar, 5@65%, 5@75%, Then 5+@85% )

*1.5-3 Min Rest

*Base Numbers off of 90% of True 1RM

Conditioning

Metcon (No Measure)

3 Rounds – Rest 60-90s

Athlete Specific Accessory

60s Row/Ride (Max Cals)

45s High Plank

Mobilize

Foam Roll Quads (1 Min 3 Ways)

Lax Ball QL Smash (1 Min Each)

Wall Stretch (1+ Min Each)