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: 2x2e @ Bar-95 (30-60s)

Strength/Power

1: Clean and Jerk (3/2/2/1 Then 4-6 Sets to Find 1RM)

3@Bar, 2@50%, 2@65%, 1@75%, Then 4-6 Sets to Find 1RM

*1-3 Min Rest

*Max 3 Close Misses @ Same WT

2: Snatch (BB Complex – Hang Power Snatch + OH Lunge )

3×5+10 @ HBD WT

*1-2 Min Rest

*Suggested WT: Bar-95 lbs

*Unbroken Reps

3: Ab Rollouts (2-3×8 )

*1 Min Rest

Mobilize

Foam Roll Lats (1 Min Each)

Forearm Chest Opener (1 Min Each)

Wall Stretch (1+ Min Each)