16
Aug
WOD Thursday Barbell Club
Bluprint Fitness – Bluprint Barbell Club
Warm-up
Warm-up (No Measure)
3 Min Run/Row/Ride
PVC Halo/Spider Lunge/Inchworm 2x5e/10/5 (30s)
Muscle Clean + Thruster + OH Hold 2×5/5/20s @ Bar (30s)
Strength/Power
1: Snatch (Complex – Snatch + Hang Snatch)
[email protected], [email protected]%, Then 3×[email protected]% or HBD WT
*1-2 Min Rest
*12-Minutes – Speed Focus *Turnover + Drop
2: Clean and Jerk ([email protected], [email protected]%, [email protected]%, Then 4×[email protected]% or HBD WT)
*1-2 Min Rest
*15-Minutes – Speed Focus *Elbows + Drop
Conditioning
Metcon (Weight)
10e SA DB Row @ 20+/35+
10 SB Hamstring Curl
*3 Rounds – 1 Min Rest – Record Row WT Used
Mobilize
Foam Roll/Lax Ball Glute Smash (1 Min Each)
Banded Chest Opener (1 Min Each)
Wall Stretch (1+ Min Each)