WOD Thursday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Locomotor Movements

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

Strength/Power

1: Clean and Jerk (3/3/2/1 Then 4×1)

[email protected], [email protected]%, [email protected]%, [email protected]%, Then 4×[email protected]% or HBD WT

*1.5-3 Min Rest

*HOOK GRIP + Full Clean/Split Jerk

2: Snatch (5/3 Then 3×2)

[email protected], [email protected]%, Then 3×[email protected]% or HBD WT *1.5-3 Min Rest

*2s Pause: Below Knee + Above Knee

3: Walking Lunge ([email protected], Then 3×16@ HBD WT )

*1-1.5 Min Rest

*KB in Rack Position: S-BW to 15, Rx-20+/30+

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Banded Lateral Highway (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)