WOD Thursday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PVC Series: PT/OHS/SOTS 2x10e (30s)

Power Clean + Thruster: 2×3+3 @ Bar (60s)

Strength/Power

1: Clean and Jerk ( [email protected], [email protected]%, [email protected]%, [email protected]%, Then 3×[email protected]% )

*90-120s Rest

2: Hang Power Snatch ( [email protected], Then 3×[email protected]% 1RM Snatch )

*Chase Each Set With 20s Hollow Hold

*60-90s Rest

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

*2-3 Min Rest

Mobilize

Foam Roll Quads

Wall Tri/Lat Stretch

Pigeon Pose