WOD Thursday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/OHS/SOTS 2x10e (30s)

Snatch Balance + OHS 2×3+3 @ Bar (30s)

Strength/Power

1: Snatch (3@Bar, 3@50%, 2@60%, Then 3×2@70-75%)

*1-2 Min Rest

*15 Minutes

*No More Than 10s Between Reps

2: Clean and Jerk (Complex – Hang Power Clean + Push Press)

5@Bar, 3@50%, Then 3×3@60-65%

*Chase Each Set w/ 10s OH Hold

*2-3 Min Rest

*12 Minutes

*Unbroken Reps

Conditioning

Metcon (No Measure)

3 Rounds

5 Strict Pull-Up + 15s Dead Hang (S-Ring Row, Rx-Chin, Rx+C2B)

45s Glute Bridge

*1 Minute Between Rounds

Mobilize

Lax Ball Shoulder E/R Smash (1 Min Each)

Lax Ball Plantar Fascia Smash (1 Min Each)

Wall Stretch (1 Min Each)