WOD Thursday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PVC Halo/TMC/3s Pause Air Squat 2x10e/10/5 (30s)

Clean/Front Squat/Split Jerk: 2x2e@Bar to 65/95 lbs (30-60s)

Strength/Power

1: Clean and Jerk (3@Bar, 3@50%, 2@60%, 2@70, Then 5×1@80-90% )

*1.5-3 Min Rest

*5 PRETTY Reps Above 80%

(18 Minutes)

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

2+2+2@Bar, 2+2+2@50%, Then 3×1+1+2@65-75%

*1-2 Min Rest

*Position Focus

(12 Minutes)

Conditioning

Metcon (No Measure)

10 Ab Rollouts

10 Jumping Ball Slams (Dead Ball 10+/15+)

*3 Rounds – 1 Min Rest

Mobilize

Lax Ball Calf Gapping (1 Min Each)

Lax Ball QL Smash (1 Min Each)

Wall Stretch (1+ Min Each)