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 + Snatch Balance + OHS 2x2e @ Bar (30s)

Strength/Power

1: Snatch (20 Minutes to Establish 1RM for the Day)

3@Bar, 3@50%, 2@60%, 1@70, 1@80%, 1@90%, 1@95-100%, 1@100-105% IF Applicable

*1-3 Min Rest

*MAX 2 Close Misses

Conditioning

Metcon (No Measure)

10-Min EMOM

Min 1: 3 C&J @ 65-75%

Min 2: Burpee Bar Hop (S-5, Rx-8, Rx+11)

*Keep It Pretty – No Measure

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Foam Roll Glutes (1 Min Each)

Chest Stretch (1 Min Each)