🏋️‍♂️ BNFIT Gym WOD: Barbell Mastery & Full-Body Burn

🔥 Tuesday’s WOD is all about mastering your barbell skills and pushing through a high-intensity, full-body conditioning workout. Get ready to combine Olympic lifts with dumbbell work and bodyweight movements for a session that builds both strength and endurance.

🔍 What’s on the Agenda?

• Warm-Up: Focused on both snatch and clean & jerk techniques to prep your body for the lifts ahead.

• Barbell Work: Power snatches and clean & jerks at 65%, focusing on technique and control.

• Fitness Workout: A grueling combo of wall balls, dumbbell snatches, burpees, and shoulder-to-overhead for total-body conditioning.

• Extra Work: Dumbbell front squats to build leg strength and core stability.

🚀 Game Plan for Success

1️⃣ Warm-Up Tips:

• Keep the snatch grip strict press controlled to fire up your shoulders.

• Focus on speed under the bar during the power snatch balance drills.

• For the clean & jerk sequence, emphasize smooth transitions from clean to overhead press.

2️⃣ Barbell Work Strategy:

• At 65%, aim for perfect form on every lift—don’t rush the reps.

• Use the 1:00 rest wisely to reset your grip and breathing.

• Between rounds, stay loose and mobile to keep your body primed.

3️⃣ Fitness Workout Approach:

• Wall Balls: Hit full depth on the squat and keep a steady rhythm on the throws.

• Alternating DB Snatch: Keep the core engaged and use your hips for power.

• Burpees to Target: Stay explosive, but pace yourself to avoid burnout.

• Single-Arm DB Shoulder-to-Overhead: Focus on stability—keep your body aligned.

• Rest 1:00 between rounds to catch your breath and stay consistent.

4️⃣ Extra Work:

• DB Front Squats: Maintain a tight core and keep your chest up. Control the descent and drive up with power!

💡 Coach’s Tip:

👉 Consistency is key—focus on form during the lifts and maintain a steady pace in the conditioning. Your technique will fuel your performance today!