12
Apr
WOD Thursday Barbell Club
Bluprint Fitness – Bluprint Barbell Club
Warm-up
Warm-up (No Measure)
3 Min Run/Row/Ride
PVC Halo/Spider Lunge/Air Squat 2x10e/10/10 (30s)
Hang Clean + Strict Press: 2x3e@Bar to 65/95 lbs (30-60s)
Strength/Power
1: Clean and Jerk (3/3/2/2 Then 3×1-1-1 Cluster)
3@Bar, 3@50%, 2@60%, 2@70, Then 3×1-1-1 Cluster@75/80/80-85% or HBD WT
*2-3 Min Rest
*FULL Clean + Split Jerk
(15 Minutes)
2: Snatch (Complex: Hang Snatch + OHS )
3+3@Bar, 2+3@50%, Then 3×2+3@60ish% of 1RM Snatch *1-2 Min Rest
*Position Focus
(10 Minutes)
Core Work
T2B/HKR (30 T2B/HKR )
*Rest 1-2 Min
*Break up A.N.
Mobilize
Foam Roll Calves (1 Min Each)
Foam Roll Rhomboids (1 Min – Floor Hug)
Kneeling Hip Flexor Stretch (1 Min Each)