WOD Saturday Barbell Club (Make-Up) – BluPrint Fitness
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WOD Saturday Barbell Club (Make-Up)

21
Jan

WOD Saturday Barbell Club (Make-Up)

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/TMC/Wall Squat: 2×10/10/10 (30s)

BB Thruster: 3×5@Bar-95 (30-60s)

Strength/Power

1: Back Squat (5@Bar, 5@50%, 3@60%, Then 3×5@70-75% or HBD WT )

*2-3 Min Rest

*ALL PRETTY

2: Split Jerk ( 3@Bar, 3@50%, 2@60%, 1@70%, Then 3×1@75-80% )

*1.5-2 Min Rest

*Off Rack

3: Snatch Balance (5@Bar, 3@50%, Then 3×3@60-70% w/ 2s Bottom Pause )

*1.5-2 Min Rest

*ALL PRETTY

Conditioning

Metcon (No Measure)

Athlete Specific Accessory

3 Glap: Bear Crawl + Crab Walk

*2-3 Rounds – Rest 90s

Mobilize

Lax Ball Shoulder I/R Smash (1 Min Each)

Banded Lateral Highway (1 Min Each)

Wall Stretch (1+ Min Each)

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