WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Locomotor Movements

PVC Halo/PVC Hinge/Slow Tempo Wall Squat: 2x5e/10/5 (30s)

Strength/Power

1: Snatch (Complex – Snatch/Hang Snatch/OHS)

2+2+3@Bar, 2+2+2@50%, Then 1+2+3@60-70%

*1.5-2 Min Rest

*15-Minutes – Unbroken Sets

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

*1-2 Min Rest

*15-Minutes

*Off Rack – Full Grip

3: Front Squat (5@Bar, 5@50%, 5@60%, Then 3×3@70% w/3s Pause )

*2 Min Rest

*15-Minutes

*STAY IN GREAT BRACED POSITION

Conditioning

Metcon (No Measure)

8e Bulgarian Split Squat @ BW to HBD DB

1 GLe Strict Bear Crawl

30s Ski Erg Sprint

*3 Rounds – Rest 1-2 Minutes Between Rounds

Mobilize

Foam Roll IT Bands (1 Min Each)

Chest Stretch (1 Min Each)

Wall Stretch (1+ Min Each)