8
Dec
WOD Thursday Barbell Club
Bluprint Fitness – Bluprint Barbell Club
Warm-up
Warm-up (No Measure)
3 Min Run/Row/Ride
Locomotor Movements
Power Clean + Thruster + OH Hold 2×3/3/20s @ Bar (30-60s)
Strength/Power
1: Clean and Jerk ( [email protected], [email protected]%, [email protected]%, Then 4×[email protected]% )
*1.5-2 Min Rest
*HOOK GRIP + 2s Pause @ Bottom Position
2: Hang Power Snatch (@Bar, [email protected]%, [email protected]%, Then 3×[email protected]% or HBD WT )
*1.5-2 Min Rest
*HOOK GRIP – Based on Snatch Numbers
3: Weighted Step-ups (3×[email protected] DB/KB WT )
*1.5 Min Rest
*Rack Hold Position
*Suggested Start: S-BW to AC, Rx-20/30, Rx-25+/35+)
Mobilize
Foam Roll Adductors (1 Min Each)
Foam Roll Lats (1 Min Each)
Wall Stretch (1+ Min Each)