WOD Thursday Barbell Club – BluPrint Fitness
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WOD Thursday Barbell Club

12
Apr

WOD Thursday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PVC Halo/Spider Lunge/Air Squat 2x10e/10/10 (30s)

Hang Clean + Strict Press: 2x3e@Bar to 65/95 lbs (30-60s)

Strength/Power

1: Clean and Jerk (3/3/2/2 Then 3×1-1-1 Cluster)

3@Bar, 3@50%, 2@60%, 2@70, Then 3×1-1-1 Cluster@75/80/80-85% or HBD WT

*2-3 Min Rest

*FULL Clean + Split Jerk

(15 Minutes)

2: Snatch (Complex: Hang Snatch + OHS )

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

*Position Focus

(10 Minutes)

Core Work

T2B/HKR (30 T2B/HKR )

*Rest 1-2 Min

*Break up A.N.

Mobilize

Foam Roll Calves (1 Min Each)

Foam Roll Rhomboids (1 Min – Floor Hug)

Kneeling Hip Flexor Stretch (1 Min Each)

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