WOD Thursday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/TMC/Lateral Band Walk 2×10/10/10e (30s)

Hang Power Clean + FS + Split Jerk 2x2e @ Bar (30s)

Strength/Power

1: Clean and Jerk (3@Bar, 3@50%, 2@60%, Then 4×1@70-80% or HBD WT )

*90-120s Rest

*IF you did DT – drop percentage by 5-10%

2: Bench Press (5@Bar, 5@50%, 3@60%, Then 3×5 @ 70-75% or HBD WT )

*2-3 Min Rest

Conditioning

Metcon (No Measure)

Superset

5 Unbroken Hang Power Snatch @ 50-60% 1RM Snatch

30s Dip Hold (01-Parallette/02-Steel/03-Ring)

2-3 Rounds – Rest A.N.

Mobilize

Foam Roll Lats

Banded Front Rack Stretch

Wall Stretch