WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/Spider Lunge/Wall Squat: 2×12/GLe/8 (30s)

Behind the Neck Push Press + Snatch Balance + OHS 2x2e @ Bar (60s)

Strength/Power

1: Snatch (3/3/2 Then 1@75%, 1@80%, 1@75%, 1@80%)

3@Bar, 3@50%, 2@65%, Then 1@75%, 1@80%, 1@75%, 1@80%

*1-3 Min Rest

ALL PRETTY

2: Clean and Jerk (Complex: Clean + Hang Clean + Jerk)

3@Bar, 2@50%, Then 3×1@65-70%

*1.5-2 Min Rest

*Unbroken Reps – Base #’s off C&J

3: Lateral Lunges (5e@BW, Then 3x8e@HBD DB/KB)

*1-1.5 Min Rest

*2 KBs/DBs w/ Suggested Starts: S-15, Rx-20, Rx+25

Conditioning

Metcon (No Measure)

8-12 Close Grip Push-Up (S-Elevated, Rx-C2F, Rx+Tempo)

250m Row Sprint (80%/90%/100%)

*3 Rounds – Rest 1.5 Min

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Foam Roll Quads (1 Min Each)

Wall Stretch (1+ Min Each)