2
Nov
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