WOD Thursday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Banded Lateral Shuffle 2xGLap (Partner Rest)

Bent Over Row + Hang Muscle Clean + Thruster 2x5e @ Bar (30s)

Strength/Power

1: Clean and Jerk (3/3/2/2 Then 1/1/1/1)

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

*1-2 Min Rest

*15-Minutes – Elbow & Split Speed Focus

2: Behind-The-Neck Strict Press (5@Bar, 3@LBD WT, Then 3×5@HBD WT w/ 2010 Tempo )

Clean Grip
*1-2 Min Rest

*Suggested WT: S-Bar, Rx-55/75, Rx+65+/95+

*12-Minutes – Snatch Grip

Conditioning

Metcon (No Measure)

15 Banded T-Spine Extensions @ HBD Band

1 GLap Strict Bear Crawl (Plate On Back)

*3 Rounds – 1 Min Rest

Mobilize

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

Foam Roll Glutes (1 Min Each)

Kneeling Forearm Stretch (1+ Mins)