WOD Saturday Barbell Club - BluPrint Fitness
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WOD Saturday Barbell Club

4
Feb

WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/Spider Lunge/Tempo Air Squat: 2×10/10/8 w/ 3010 Tempo (30s)

Burgener Series (Low Hang Snatch): [email protected] (30-60s)

Strength/Power

1: Snatch (Complex – Snatch + Snatch Balance)

[email protected], [email protected] WT, [email protected]%, Then 3×[email protected]%

*1.5-2 Min Rest

*Pick Appropriate WT w/ Full ROM

2: Split Jerk ([email protected], [email protected]%, [email protected]%, [email protected]%, Then 4×[email protected]/85/90/70% )

*1.5-2 Min

*Off Rack

3: Front Squat ([email protected], [email protected]%, [email protected]%, Then 3×[email protected]% w/3s Pause)

*2-3 Min Rest

*ALL PRETTY

4: Clean Pull ([email protected]%, Then [email protected]%, [email protected]%, [email protected]%)

*1.5-2 Min Rest

*Base #’s off C&J WT

Conditioning

Metcon (No Measure)

Athlete Specific Accessory

1 Gle HeavySled Push

*3 Rounds

*Rest 90s – No Sled on 3rd Round

Mobilize

Lax Ball VMO Smash (1 Min Each)

Lax Ball High Trap Smash (1 Min Each)

Pigeon Pose (1 Min Each)

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