WOD Thursday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Frog Jump Ladder 2×2-8 (30s)

PT/Inchworm/3s Pause Air Squat 2×10/5/5 (30s)

Strength/Power

1: Snatch (Complex – Balance+OHS)

[email protected], [email protected]%, Then 3×[email protected]% or HBD WT *1.5-2 Min Rest

*12 Minutes

*Based On 1RM Snatch

2: Back Squat ([email protected], [email protected]%, [email protected]%, Then 3×[email protected]% w/ 3010 Tempo)

*2-3 Min Rest

*Based Off Recent 1RM – Adjust A.N.

*12-Minutes

*ALL PRETTY

3: BB RDL ([email protected], [email protected]%, Then 3×[email protected]% 1RM Clean)

Romanian Deadlift
*1-1.5 Min Rest

*10-Minutes

*Keep Bar Close

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Lax Ball Calf Gapping (1 Min Each)

Chest Stretch (1 Min Each)