WOD Thursday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/OHS/SOTS 2x10e (30s)

Snatch Balance + OHS 2×3+3 @ Bar (30s)

Strength/Power

1: Snatch (3@Bar, 3@50%, 2@60%, 1@70%, Then 3×2@80% or HBD WT)

*1-2 Min Rest

*15 Minutes – No More Than 10s Between Reps

2: Clean and Jerk (Complex – Power Clean + Hang Clean + Split Jerk )

2e@Bar, 2e@50%, Then 3x2e@60-70%

*2-3 Min Rest

*12 Minutes – Unbroken Reps

Conditioning

Metcon (No Measure)

3 Rounds

10e SA DB Row @ HBD WT (20+/35+)

10 SB Hamstring Curls

*MAX 30s Between Rounds

Mobilize

Lax Ball Shoulder E/R Smash (1 Min Each)

Foam Roll Adductors (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)