WOD Thursday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Locomotor Movements 1xGLe Each

Power Clean + Front Squat + Push Jerk 2x3e @ Bar-95 lbs (30-60s)

Strength/Power

1: Clean and Jerk ( 3@Bar, 3@50%, 2@60%, 1@70%, Then 3×1@75-80% )

*90-120s Rest

2: Muscle Snatch (Take 5 Minutes to Find HBD 3, Then 3×3 at that WT )

*90-120s Rest

Conditioning

Metcon (No Measure)

Superset

8 Push-Ups (S-Negative 2 Knee, Rx-C2F, Rx+Dips)

8 DB/KB Bent Over Rows 3010 Tempo @ 15+/25+

8e Walking Lunges w/ Same WT Above

Mobilize

Foam Roll Lats

Pigeon Pose

Side Lying T-Spine Rotation