WOD Thursday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/Scorpion Kick/Wall Squat 2x10e (30s)

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

Strength/Power

1: Snatch ( 3/3/2/1 Then 1@80, 1@85%, 1@90%, 1@75% )

3@Bar, 3@50%, 2@65%, 1@75%, Then 1@80, 1@85%, 1@90%, 1@75%

*1-3 Min Rest

2: Split Squat ( 3x8e @ HBD DB WT )

*1-2 Min Rest

*Suggested Start WT: S-15/20, Rx-20/30, Rx+30+/45+

3: SB Dead Bugs ( 3x30s )

*1 Min Rest

Mobilize

Lax Ball Trap Smash

Kneeling Forearm Stretch

Wall Stretch