WOD Thursday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Spider Lunge + Sprint 2xGLap (Partner Rest)

PVC Complex: Halo/Hinge/Snatch Balance 2x5e/10/5 (No Rest)

Strength/Power

1: Snatch (Complex – Hang Snatch + OHS)

3+3@Bar, 3+3@50%, Then 3×2+3@65-75% or HBD WT *1.5-2 Min Rest

*12 Minutes

*Based On 1RM Snatch

2: Back Squat (5@Bar, 5@50%, 3@60%, 5@70%, 3@80%, Then 1+@90%)

*2-3 Min Rest

*Based Off Recent 1RM – Adjust A.N.

*12-Minutes

*ALL PRETTY – 4 Rep Limit

3: DB Dead Row (3×6 w/ HBD DBs)

1 RDL + 1 Bent-Over-Row
*1-1.5 Min Rest

*10-Minutes

*Suggested WT: 15+/25+

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Lax Ball Glute Smash (1 Min Each)

Standing Calf Stretch (1 Min Each)