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)

Burgener Series (High Hang Clean) + Split Jerk: 2x2e @ Bar (30-60s)

Strength/Power

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

*90-120s Rest

2: Hang Power Snatch (5@Bar, 3@50%, Then 4×3@60-70% of 1RM Snatch )

*90s Rest

3: Bench Press (5@50%, 5@60%, Then, 3@70, 3@75%, 3+@80% or HBD WT )

*Chase Last Set w/ MAX Dead Hang

Mobilize

Foam Roll IT Bands

Foam Roll Lats

Static Scorpion Stretch