WOD Saturday Barbell Club | BluPrint Fitness
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WOD Saturday Barbell Club


WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club


Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Inverted KB Carry + KB Transfer 4xGLap 10+/20+ (Partner Rest)

PT/TMC/SOTS: 2×10/10/10 (30s)


1: Snatch (Hang Snatch)

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*1.5-2 Min Rest

*Pick Appropriate WT

*15 Min Running Clock

2: Strict Press ([email protected], [email protected]%, [email protected]%, [email protected]%, Then [email protected]% )

Strict Overhead Press
*2-3 Min Rest

*Use Appropriate WT to Complete in GREAT Form

*6 Rep Max

*12 Min Running Clock

3: Clean Pull ([email protected]%, [email protected]%, Then 3×[email protected]% )

*1-2 Min Rest

*Based of 1RM Clean – Speed Focus

*12 Min Running Clock


Metcon (Time)

8e SA OH Walking Lunge @ HBD WT (DB-10+/20+)

10 T2B (S-15 HKR)

200m Sprint (Run)

*3 Rounds – 1.5 Min Rest

*Record Total Run Time


Lax Ball Front Shoulder Smash (1 Min Each)

Chest Stretch (1 Min Each)

Wall Stretch (1 Min Each)

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