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)

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

Strength/Power

1: Snatch (3@Bar, 3@50%, 2@60%, 2@70, Then 5×1@80-90% )

*1.5-3 Min Rest

*20 Minutes – 5 PRETTY Reps Above 80%

2: Clean and Jerk (Hang Clean + Push Jerk)

5@Bar, 3@50%, 3@60%, Then 3×2@70-75%

*1-2 Min Rest

*12 Minutes – Based Off 1RM C&J

Conditioning

Metcon (No Measure)

3 Rounds

10 DB Tate Press @ HBD WT (15+/20+)

10e SL Wall Reach

*1 Min Between Rounds – No Measure

Mobilize

Foam Roll Lats (1 Min Each)

Foam Roll IT Bands (1 Min Each)

Wall Stretch (1+ Min Each)