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) + Split Jerk: 2x2e @ Bar-95 (30-60s)

Strength/Power

1: Clean and Jerk (3/3/2/1/1 Then 3-5 Sets to Find 1RM)

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*1-3 Min Rest

*Max 3 Close Misses @ Same WT

2: Snatch (Hang Muscle Snatch)

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*Unbroken Reps

Superset

10 Pilates Sit-Ups

10 SB Ham Curls

*3 Rounds – 60-90s Rest

Mobilize

Foam Roll Lats (1 Min Each)

Foam Roll Quads (1 Min Each)

Lying I/R Hip Stretch (1 Min Each)