WOD Thursday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PVC Series: PT/OHS/SOTS 2x10e (30s)

Barbell Complex: Power Clean + Front Squat + Push Press 2x3e @ Bar (60s)

Strength/Power

1: Clean and Jerk (3/2/2/1 Then 4-6 Sets to Find 1RM)

3@Bar, 2@50%, 2@65%, 1@75%

*FULL SNATCH

*1-3 Min Rest

*Max 3 Misses At 1 WT

2: BB Bulgarian Split Squat (3@Bar, 2@40% Back Squat, Then Rep Test @40% )

3@Bar, 2@40% Back Squat, Then Rep Test @40%

*2010 Tempo

*3-5 Min Between Legs

3: Low Plank (Take 1 Attempt to Hit Max Hold )

*PVC on Back w/ PARTNER

4: MAX 10s Barbell Hold (Take 6-10 Minutes to Find Heaviest WT *Rest A.N.)

Mobilize

Foam Roll Glutes

Foam Roll Quads

Forearm Chest Opener

Wall Stretch