WOD Thursday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Locomotor Movements

Muscle Clean/Front Squat/Push Press: 2x5e@Bar to 65/95 lbs (30-60s)

Strength/Power

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

*1-2 Min Rest

*FULL Clean + Split Jerk

*12 Minute Running Clock

2: Snatch (Hang Snatch)

3@Bar, 3@50%, Then 3×2@60-70% of 1RM Snatch *1-2 Min Rest

*Low Hang

*12 Minute Running Clock

Core Work

Ab Rollouts (3×8-10 )

*1 Min Rest

*Hollow Focus

Mobilize

Lax Ball Rhomboid Smash (1 Min Each)

Foam Roll Glutes (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)