WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PVC Halo/Lateral Lunge/Wall Squat 2x10e/10total/8 (30s)

Burgener Series (1-High/2-Low Hang Snatch): 2x3e @ Bar (60s)

Strength/Power

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

*or HBD WT

*HOOK GRIP – Base Off 1RM Snatch WT

*1.5-2 Min Rest

2: Split Jerk (3/3/2 Then 4×1 *1.5-2 Min Rest)

3@Bar, 3@50%, 2@60%, Then 1@70%, 1@75%, 1@75%, 1@80%

*Off Rack

*1.5-2 Min Rest

3: Back Squat (5@Bar, 5@50%, 3@70%, 3@80%, Then 3+@90% )

*1.5-3 Min Rest

*Base Numbers off of 90% of True 1RM

Conditioning

Metcon (No Measure)

Athlete Specific Accessory

2 Minute Row Tabata (S-70+/80+, Rx-80+/90+, Rx+90+/100+)

*3 Rounds – 2 Minute Rest (HIT STANDARDS)

Mobilize

Foam Roll Quads (1 Min – 3 Ways)

Lax Ball QL Smash (1 Min Each)

Wall Stretch (1+ Min Each)