WOD Thursday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/Inchworm/Broad Jump 2×10/5/5 (No Rest)

Power Clean + Front Squat + Push Jerk 2x3e @ Bar-95 lbs (30-60s)

Strength/Power

1: Clean and Jerk (3@Bar, 3@50%, 2@60%, 1@70%, Then 3×1@75-80% )

*90-120s Rest

2: Snatch Complex – SG DL + Hang Power Snatch + OHS ( 3e@Bar, 2e@50%, Then 3x1e@60-70% 1RM Snatch )

*90-120s Rest

3: Bench Press (5@Bar, 5@50%, 3@60%, Then 2xMax Reps@70%)

*2-3 Min Rest

4: Walking Lunge (Accumulate 50 Total Reps @ BW )

*Rest A.N.

Mobilize

Forearm Chest Opener

Foam Roll Glutes

Pigeon Pose