12
Jan
WOD Thursday Barbell Club
Bluprint Fitness – Bluprint Barbell Club
Warm-up
Warm-up (No Measure)
3 Min Run/Row/Ride
Locomotor Movements
Burgener Series (Full Position) + Jerk 2x2e @ Bar (30-60s)
Strength/Power
1: Clean and Jerk ( [email protected], [email protected]%, [email protected]%, [email protected]%, Then 4×[email protected]% )
*1.5-2 Min Rest
2: Snatch (Complex – Power Snatch + OHS)
[email protected], [email protected]%, [email protected]%, Then 3×[email protected]% or HBD WT
*1.5-2 Min Rest
*Base #’s of Snatch WT
3: Metcon (No Measure)
Superset
Push-Up: 8-12 Unbroken Reps (Appropriate Full ROM Strict Variation)
Hollow Hold: 20-30s
*3 Rounds – 60s Rest
Mobilize
Foam Roll Adductors (1 Min Each)
Banded Lateral Highway (1 Min Each)
Wall Stretch (1+ Min Each)