WOD Thursday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/Air Squat/Burpee 2x8e (30s)

BB Complex: Power Snatch + Snatch Balance 2x5e @ Bar (60s)

Strength/Power

1: Snatch (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

*FULL SNATCH

*1-3 Min Rest

2: Strict Press (5/5/3/2/1/1 Then 1-3 Sets to Find 1RM)

Strict Overhead Press
5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, Then 1-3 Sets to Find 1RM *1-3 Min Rest

3: MAX 10s Barbell Hold (Take 6-10 Minutes to Find Heaviest WT )

*Rest A.N.

Mobilize

McKenzie Press-Up

Ext Rotator Stretch

Chest Stretch