29
Dec
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)