WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/Side Lying T-Spine Rotation/Air Squat 2×10/10e/10 (30s)

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

Strength/Power

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

*Snatch + Snatch Balance

*2 Min Rest

*HOOK GRIP – Base Off 1RM Snatch WT

2: Split Jerk (3e@Bar, 3e@50%, 2e@60%, Then 1e@65-70% or HBD WT )

*Complex: Push Press/Push Jerk/Split Jerk

*Base Numbers off 1RM Jerk

*2 Min Rest

3: Back Squat (5@Bar, 5@50%, 3@65%, Then 3×3@70% w/ 2s Pauses )

*2-3 Min Rest

*Base Numbers off True 1RM

Conditioning

Metcon (AMRAP – Reps)

Athlete Specific Accessory

2 Minutes: 250m Row + Max Burpess

*2-3 Rounds – 2 Minute Rest

Mobilize

Foam Roll Lats (1 Min Each)

Chest Stretch (1 Min Each)

Pigeon Pose (1 Min Each)