WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Backwards OH MB Toss 3 Minutes

PVC Series: PT/Shin Box/SOTS @ Slow Tempo 2×10/10/10 (30s)

Burgener Series: High Hang/Low Hang 2x3e @ Bar (30-60s)

Strength/Power

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

*UNBROKEN

*90-120s Rest

2: Split Jerk (3@Bar, 2@50%, 1@60%, Then 4×1@70-85% of 1RM or HBD)

*From Rack

*90-120s Rest

3: Back Squat (5@Bar, 5@50%, 3@60% Then 3×3@70-80% w/3s Pause )

*or HBD WT

*2-3 Min Rest

Conditioning

Metcon (No Measure)

Athlete Specific Accesory

12-15 DB Chest Fly @ 8+/15+ or HBD WT

200m Sprint (Run)

2-3 Rounds (60s Rest A.N.)

Mobilize

Foam Roll Glutes/Quads/Adductors

Wall Stretch

Chest Stretch