WOD Thursday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Locomotor Movements

Burgener Series (High Hang Clean) + Jerk 2x3e @ Bar (30-60s)

Strength/Power

1: Clean and Jerk (3/3/2 Then 4×1+5s OH Hold *1.5-2 Min Rest)

3@Bar, 3@50%, 2@60%, Then 1@70%, 1@75%, 1@75%, 1@80%

*HOOK GRIP + 5s OH Hold After Recovery

*1.5-2 Min Rest

2: Hang Snatch (3/3/2 Then 4×2 *1.5-2 Min Rest)

3@Bar, 3@50%, 2@60%, Then 4×2@65-75% or HBD WT

*HOOK GRIP – Based on Snatch Numbers

*1.5-2 Min Rest

3: Bulgarian Split Squat (3x8e@HBD DB/KB WT *1.5 Min Rest)

Back Foot Elevated on Box/Bench
*1.5 Min Rest

*Suggested Start: S-BW to AC, Rx-20/30, Rx-25+/35+)

*Farmer Carry Position

Mobilize

Foam Roll Quads (1+ Min Each)

Foam Roll Lats (1 Min Each)

Pigeon Pose (1+ Min Each)