WOD Thursday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/Lunge Matrix/Wall Squat 2×10/1 Each Way/8 (30s)

Power Clean + Thruster 2x3e @ Bar-95 lbs (30-60s)

Strength/Power

1: Clean and Jerk (3/3/2/1 Then work up in 5-10 lbs increments)

3@Bar, 3@50%, 2@60%, 1@70%, Then Work Up in 5-10 lb Increments Until 1st Miss – Drop WT & Complete 1 Pretty Rep *90-120s Rest

2: Muscle Snatch+Press Behind Neck (Take 10-12 Minutes to Find HBD 2+2 in AWESOME Form)

*90-120s Rest

Conditioning

Metcon (No Measure)

15 Banded Triceps Ext

15 Banded Face Pulls

20 Walking Lunges @ BW

2-3 Rounds – Rest 1 Minute Between Rounds

Mobilize

Lax Ball Front Shoulder Smash

Foam Roll T-Spine Ext

Wall Stretch