17
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)
Burgener Series (High Hang Clean) + Split Jerk: 2x2e @ Bar (30-60s)
Strength/Power
1: Clean and Jerk ([email protected], [email protected]%, [email protected]%, Then 4×[email protected]% or HBD WT )
*90-120s Rest
2: Hang Power Snatch ([email protected], [email protected]%, Then 4×[email protected]% of 1RM Snatch )
*90s Rest
3: Bench Press ([email protected]%, [email protected]%, Then, [email protected], [email protected]%, [email protected]% or HBD WT )
*Chase Last Set w/ MAX Dead Hang
Mobilize
Foam Roll IT Bands
Foam Roll Lats
Static Scorpion Stretch