WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Locomotor Movements

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

1: Snatch (Complex – Snatch + Snatch Balance)

3+3@Bar, 2+1@LT WT, 1+1@50%, Then 3×1+1@60ish%

*1.5-2 Min Rest

*Pick Appropriate WT w/ Full ROM

2: Back Squat (3/3/2/1/1 Then 3-5 Sets to Find 1RM)

3@Bar, 3@50%, 2@65%, 1@75%, 1@85%, Then 3-5 Sets to Find 1RM

*1-3 Min Rest

*Max 1 Close Miss (Not Fail) @ Same WT

3: Strict Press (5@Bar, 5@50%, 5@60%, 3@70%, 2@80%, 1@85-90% )

Strict Overhead Press
*1-3 Min Rest

*ALL PRETTY

Conditioning

Metcon (No Measure)

Conditioning

Athlete Specific Accessory

2 Glap Reverse Sled Pull @ HBD WT (45+/70+)

*2-3 Rounds

*2 Minute Rest

Mobilize

Foam Roll Lats (1 Min Each)

Foam Roll Quads (1 Min Each)

Pigeon Pose (1 Min Each)