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 Grip Strict Press + OHS 2×3+3 @ Bar+ (30s)

Strength/Power

1: Snatch (Hang Snatch)

3@Bar, 3@50%, 2@60%, Then 3×2@70-75% or HBD WT *2-3 Min Rest

*12-Minutes w/ Unbroken Sets

2: Clean and Jerk (Power Clean + Push Press )

3@Bar, 3@50%, 2@60%, Then 3×2@70-75% or HBD WT *1.5-2 Min Rest

*12-Minutes Based On 1RM C&J

Conditioning

Metcon (No Measure)

3 Rounds

20s Banded Pushdowns @ HBD Band

60s Glute Bridge

*1 Min Between Rounds – No Measure

Mobilize

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

Banded Chest Opener (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)