WOD Thursday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Locomotor Movements

Power Shrug + Power Clean + Push Press 2x3e @ Bar (30s)

Strength/Power

1: Clean and Jerk (Clusters)

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

*1-2 Min Rest

*15-Minutes – Speed Focus (Elbows + Drop)

2: Snatch (Snatch Balance)

3@Bar, 3@50%, 2@60%, Then 3×2@70-75% or HBD WT

*1-2 Min Rest

*12-Minutes – Speed Focus (Drop) – OFF Rack

Conditioning

Metcon (No Measure)

10e SL Wall Reach

15 Banded Face Pulls @ HBD Band

*3 Rounds – No Rest Between Rounds

Mobilize

Lax Ball Shoulder E/R Smash (1 Min Each)

Foam Roll Calves (1 Min Each)

Pigeon Pose (1+ Min Each)