WOD Thursday SNL

Bluprint Fitness – Skillz n Liftz

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Locomotor Movements

PVC Series: PT/OHS/SOTS 2x10e (30-60s)

Strength/Power

1: Power Snatch (Position Power Snatch )

3@Bar, Then 3×3 + 10s OH Hold @ Bar to 50%

*1-2 Min Rest

*3 Positions: Below Knee/Above Knee/High Hang

*Position Focus

2: Overhead Squat (5@PVC 3s Pause, 5@Bar Then 3×5 w/3s Pause@50-65%)

*1-2 Min Rest

*Position Focus

Superset

8-10 Strict Push-Up (S-Elevated, Rx-C2F, Rx+Dip)

3 Broad Jumps (Max Distance)

*3 Rounds – 1 Min Rest

Mobilize

Lax Ball Rhomboid Smash (1 Min Each)

Lax Ball Glute Smash (1 Min Each)

Wall Stretch (1 Min Each)