WOD Thursday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Locomotor Movements

PVC Halo/OH 3s Pause Squat 2×10/10 (30s)

Strength/Power

1: Snatch Balance (3@Bar, 3@50%, Then 3×2@60-70% or HBD WT )

*1.5-2 Min Rest

*Use Appropriate WT to Complete in GREAT Form

Based On 1RM Snatch

*10 Minutes

2: Back Squat (5@Bar, 5@55%, 5@65%, Then 5+@75% )

*2-3 Min Rest

*Based Off Recent 1RM – Adjust A.N.

*ALL PRETTY

3: SB Hamstring Curl (3×10 w/ 1s Pause)

*1-1.5 Min Rest

*Hips Stay Up

Mobilize

Foam Roll IT Bands (1 Min Each)

Foam Roll Lats (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)