29
Mar
WOD Thursday Barbell Club
Bluprint Fitness – Bluprint Barbell Club
Warm-up
Warm-up (No Measure)
3 Min Run/Row/Ride
Locomotor Movements
Muscle Clean/Front Squat/Push Press: [email protected] to 65/95 lbs (30-60s)
Strength/Power
1: Clean and Jerk ([email protected], [email protected]%, [email protected]%, Then 3×[email protected]% or HBD WT)
*1-2 Min Rest
*FULL Clean + Split Jerk
*12 Minute Running Clock
2: Snatch (Hang Snatch)
[email protected], [email protected]%, Then 3×[email protected]% of 1RM Snatch *1-2 Min Rest
*Low Hang
*12 Minute Running Clock
Core Work
Ab Rollouts (3×8-10 )
*1 Min Rest
*Hollow Focus
Mobilize
Lax Ball Rhomboid Smash (1 Min Each)
Foam Roll Glutes (1 Min Each)
Kneeling Hip Flexor Stretch (1 Min Each)