WOD Tuesday Barbell Club - BluPrint Fitness
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WOD Tuesday Barbell Club

17
Jul

WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/TMC/3s Pause Air Squat 2×10/10/5 (30s)

Power Clean + Hang Clean + Push Press: [email protected] (30s)

Strength/Power

1: Clean and Jerk ([email protected], [email protected]%, [email protected]%, [email protected], Then 5×[email protected]% )

*1.5-3 Min Rest

*20 Minutes – 5 PRETTY Reps Above 80%

2: Snatch (Hang Snatch)

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

*1-2 Min Rest

*12 Minutes – Unbroken Reps Based Off 1RM Snatch

Conditioning

Metcon (Time)

10 Single KB Upright Rows (S-20/30, Rx-30+/40+)

200m Sprint (Run)

*3 Rounds – 1 Min Rest – Record Run Time

Cool Down

Dead Bug (2-3×16 @ Slow Tempo )

*1 Min Rest

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Lax Ball VMP Smash (1 Min Each)

Pigeon Pose (1+ Min Each)

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