WOD Tuesday Barbell Club – BluPrint Fitness
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WOD Tuesday Barbell Club

20
Dec

WOD Tuesday Barbell Club

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)

Snatch Balance + OHS + Bottom Hold 2×3/3/5s @ Bar (60s)

Strength/Power

1: Snatch (3/3/2/1/1 Then Work Up to 1st Miss)

3@Bar, 3@50%, 2@60%, 1@70%, 1@80%, Then Work Up in 5-15 lb Increments Until 1st Miss

*HOOK GRIP + Following Miss: Drop WT & Complete 1 Pretty Rep

*90-120s Rest

2: Strict Press (5@Bar, 5@50%, 3@60%, 5@75%, 3@85%, Then 1+@95%)

Strict Overhead Press
*1.5-3 Min Rest

*Base Numbers off of 90% of True 1RM

Conditioning

Metcon (Calories)

5 Unbroken Hang Power Cleans @ 65-70% C&J

60s Row/Ride Sprint (Max Cals)

45s KB Goblet Hold @ 35+/50+

*3 Rounds – Rest 90-120s

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Foam Roll Glutes (1 Min Each)

Pigeon Pose (1+ Min Each)

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