WOD Thursday Barbell Club – BluPrint Fitness
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WOD Thursday Barbell Club

22
Dec

WOD Thursday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Locomotor Movements

Burgener Series (High Hang Clean) + Jerk 2x3e @ Bar (30-60s)

Strength/Power

1: Clean and Jerk (3/3/2/1/1 Then Work Up to 1st Miss)

3@Bar, 3@50%, 2@60%, 1@70%, 1@80%, Then Work Up in 5-15 lb Increments Until 1st Miss *90-120s Rest

*HOOK GRIP + Following Miss: Drop WT & Complete 1 Pretty Rep

2: Back Squat (5@Bar, 5@50%, 3@60%, 5@75%, 3@85%, Then 1+@95% )

*1.5-3 Min Rest

*Base Numbers off of 90% of True 1RM

Conditioning

Metcon (AMRAP – Reps)

Snatch Complex: Power Snatch + Hang Power Snatch @ 65-70% 1RM Snatch

Ath Specific Accesory

30s Jumping Ball Slam (14+/16+)

*3 Rounds – 60-90s Rest

Mobilize

Foam Roll Lats (1 Min Each)

Banded OH Stretch (1 Min Each)

Wall Stretch (1+ Min Each)

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