WOD Thursday Barbell Club


WOD Thursday Barbell Club

Bluprint Fitness – Bluprint Barbell Club


Warm-up (No Measure)

3 Min Run/Row/Ride

Locomotor Movements

Burgener Series (High Hang Clean) + Jerk 2x3e @ Bar (30-60s)


1: Clean and Jerk (3/3/2 Then 4×1+5s OH Hold *1.5-2 Min Rest)

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*HOOK GRIP + 5s OH Hold After Recovery

*1.5-2 Min Rest

2: Hang Snatch (3/3/2 Then 4×2 *1.5-2 Min Rest)

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*HOOK GRIP – Based on Snatch Numbers

*1.5-2 Min Rest

3: Bulgarian Split Squat ([email protected] DB/KB WT *1.5 Min Rest)

Back Foot Elevated on Box/Bench
*1.5 Min Rest

*Suggested Start: S-BW to AC, Rx-20/30, Rx-25+/35+)

*Farmer Carry Position


Foam Roll Quads (1+ Min Each)

Foam Roll Lats (1 Min Each)

Pigeon Pose (1+ Min Each)