WOD Thursday SNL

Bluprint Fitness – Skillz n Liftz

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Locomotor Movements

PT/OHS/Snatch Balance 2×10/10/5 (30s)

Strength/Power

1: Snatch (Hang Snatch)

3@Bar, 3@LT WT or 50%, Then 4×2 @ HBD WT or 60-70%

*1-2 Min Rest

*Low Hang Position Start

*Record Heaviest CLEAN Set

2: Clean and Jerk (Hang Clean and Jerk)

3@Bar, 3@LT WT or 50%, Then 4×2 @ HBD WT or 60-70%

*1-2 Min Rest

*Low Hang Position Start

*Record Heaviest CLEAN Set

Conditioning

Sled Push (Partner Sled Push 4-6 Glaps )

*Rest A.N.

*Suggested WT: S-90/140, Rx-140+180+

Mobilize

Lax Ball Lying Trap Smash (1-2 Spots Each Side w/ 10 Movements Each)

Foam Roll Adductors (1 Min Each)

Wall Stretch (1+ Min Each)