WOD Thursday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/TMC/Lateral Band Walk 2×10/10/10e (30s)

Hang Power Clean + FS + Split Jerk 2x2e @ Bar (30s)

Strength/Power

1: Clean and Jerk ( 3@Bar, 3@50%, 2@60%, Then 4×1@70-80% or HBD WT )

*90-120s Rest

2: Hang Power Snatch (Take 10-15 Minutes to Find HBD 2 in AWESOME Form )

*90-120s Rest

Conditioning

Metcon (No Measure)

10 Pilates Sit-Ups

20 Lateral Lunges @ BW-20 lbs Each

30s Dip Hold (01-Parallette/02-Steel/03-Ring)

2-3 Rounds – Rest 1 Minute Between Rounds

Mobilize

Foam Roll Lats

Banded Front Rack Stretch

Wall Stretch