WOD Thursday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PVC Series: PT/High Hang Power Snatch/OHS 2×10/5/5 (30s)

Snatch Balance: 3×3 @ Bar-50% of Snatch (Rest A.N.)

Strength/Power

1: Snatch (3@Bar, 3@50%, 2@65%, 1@75%, Then 4×1@80-90% )

*1-3 Min Rest

2: Barbell Lunge (3×12 @ HBD WT Back Loaded Walking )

Back Loaded Barbell Lunge
*1-2 Min Rest

*Suggested Start WT: S-35/55, Rx-65/95, Rx+95/135

3: Ab Rollouts (3×8-10 )

*1-2 Min Rest

Mobilize

Lax Ball Front Shoulder Smash

Kneeling Forearm Stretch

Wall Stretch