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 (Take 10-12 Minutes to Find HBD 3e in AWESOME Form )

Conditioning

Metcon (No Measure)

Superset

8 Dips (S-Jumping Negative, Rx-Steel/Ring)

8 Ring Rows @ Challenging HT (Elevate Feet IF Full ROM Can Be Completed)

8e Split Squat @ 15+/30+ or HBD WT

2-3 Rounds – Rest 1 Minute Between Rounds

Mobilize

Foam Roll Quads

Foam Roll T-Spine Ext

Wall Stretch