23
Aug
WOD Thursday Barbell Club
Bluprint Fitness – Bluprint Barbell Club
Warm-up
Warm-up (No Measure)
3 Min Run/Row/Ride
Locomotor Movements
Power Shrug + Power Clean + Push Press 2x3e @ Bar (30s)
Strength/Power
1: Clean and Jerk (Clusters)
[email protected], [email protected]%, [email protected]%, Then 3×1-1-1 [email protected]% or HBD WT
*1-2 Min Rest
*15-Minutes – Speed Focus (Elbows + Drop)
2: Snatch (Snatch Balance)
[email protected], [email protected]%, [email protected]%, Then 3×[email protected]% or HBD WT
*1-2 Min Rest
*12-Minutes – Speed Focus (Drop) – OFF Rack
Conditioning
Metcon (No Measure)
10e SL Wall Reach
15 Banded Face Pulls @ HBD Band
*3 Rounds – No Rest Between Rounds
Mobilize
Lax Ball Shoulder E/R Smash (1 Min Each)
Foam Roll Calves (1 Min Each)
Pigeon Pose (1+ Min Each)