WOD Thursday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/Lunge Matrix/Wall Squat 2×10/1 Each Way/8 (30s)

Power Clean + Thruster 2x3e @ Bar-95 lbs (30-60s)

Strength/Power

1: Clean and Jerk (3/3/2/1 Then work up by 5-10lbs until 1st miss)

[email protected], [email protected]%, [email protected]%, [email protected]%, Then Work Up by 5-10 lb Increments Until 1st Miss – Drop WT & Complete 1 Pretty Rep

*90-120s Rest

2: Muscle Snatch ([email protected], [email protected]%, Then 4×[email protected]% of 1RM Snatch )

*90s Rest

3: Bench Press ([email protected], [email protected]%, [email protected]%, Then 3×[email protected]% )

*8 Ab Rollouts Between Each Set

*90-120s Rest

Mobilize

Lax Ball Trap Smash

Foam Roll T-Spine Ext

Banded Front Rack Stretch