WOD Thursday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Locomotor Movements

Power Clean + Front Squat + Split Jerk: 2x3e @ Bar-95 (30-60s)

Strength/Power

1: Clean and Jerk (3/3/2/1 Then 1/1/1/1)

3@Bar, 3@50%, 2@60%, 1@70%, Then 1@75, 1@80%, 1@85%, 1@85-90%

*1.5-2 Min Rest

2: Snatch (Complex – Hang Power Snatch + Hang Snatch + OHS)

3e@Bar, 2e@50%, 1e@60%, Then 3x1e@HBD WT

*1.5-2 Min Rest

*80% Limit – Base #’s of Snatch WT

3: DB Bench Row (8e @ HBD WT 3010 Tempo)

Single Arm DB Row off Bench
Superset with:

8 Ab Rollouts

*3 Rounds – 60-90s Rest

Mobilize

Lax Ball Rhomboid Smash (1 Min Each)

Lax Ball Glute Smash (1 Min Each)

Forearm Chest Opener (1 Min Each)