WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/Spider Lunge/Lateral Leg Swing 2×10/10/5e (30s)

Power Clean + FS + Split Jerk: 2x3e@Bar (30s)

Strength/Power

1: Clean and Jerk (Heat Check )

3@Bar, 3@50%, 2@60%, 2@70, Then 1@80%, 1@90%, 1@95-100%, 1@100-105% IF Applicable

*1-2 Min Rest

*20 Minutes to Establish 1RM for the Day

*MAX 2 Close Misses

2: Snatch (Power Snatch + OHS )

3+3@Bar, 2+3@50%, Then 3×1+3@65/70/75%

*1-2 Min Rest

*12-Minutes Based On 1RM Snatch

Conditioning

Metcon (AMRAP – Reps)

10 Inverted Row (Fixed Barbell w/ Various Hts)

60s Max Burpee

*3 Rounds – 1 Min Rest – Record Reps

Cool Down

Hollow/Arch Hold (2-3x20s Each)

*1 Min Rest

Mobilize

Lax Ball Forearm Smash (1 Min Each)

Lax Ball QL Smash (1 Min Each)

Lying Figure 4 Stretch (1 Min Each)