WOD Thursday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Locomotor Movements

PVC Halo/McKenzie Press Up/Wall Squat 2x5e/10/5 (No Rest)

Strength/Power

1: Snatch (Snatch Balance)

3@Bar, 3@50%, Then 3×2@65-75% or HBD WT

*1.5-2 Min Rest

*Chase Each Set w/ 10s OH Hold

*Based On 1RM Snatch – 10 Minutes

2: Back Squat (5@Bar, 5@50%, 3@60%, 3@70%, Then 3+@80% )

*2-3 Min Rest

*Based Off Recent 1RM – Adjust A.N.

*12-Minutes – ALL PRETTY – 6 Rep Limit

3: Banded Goodmornings (3×12 w/ HBD Band )

Goodmornings with a Band
*1 Min Rest

*2010 Tempo

Mobilize

Foam Roll Glutes (1 Min Each)

Foam Roll Lats (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)