WOD Thursday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Locomotor Movements

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

Strength/Power

1: Clean and Jerk (3@Bar, 3@50%, 2@65% Then 4×1)

1@75%, 1@80%, 1@75%, 1@80%

*1-3 Min Rest

*ALL PRETTY

2: Snatch ((Complex) Snatch + Hang Snatch)

3@Bar, 2@50%, Then 3×1@60-70%

*1.5-2 Min Rest

*Unbroken Reps

Superset

Superset

5-8 Strict Pull-Ups (S-5010 Ring Row, Rx-Chin, Rx+C2B)

20s Hollow Hold

*3 Rounds – 60-90s Rest

Mobilize

Foam Roll Lats (1 Min Each)

Foam Roll Adductors (1 Min Each)

Chest Stretch (1 Min Each)