WOD Thursday SNL

Bluprint Fitness – Skillz n Liftz

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/Air Squat (Hands Behind Back)/Basic Kip 2x10e (30s)

Broad Jump 2xGLe (Walk Back)

Strength/Power

1: Power Clean (3 Positions-Below Knee/Above Knee/High Hang )

Position Power Clean: 3@Bar, 3@LT WT or 50%, Then 3×3 @ HBD WT or 60-70%

*1-2 Min Rest

*Position Focus

2: Strict Press (Mech Adv Press-Strict Press/Push Press/Split Jerk)

Strict Overhead Press
5/3/2@PVC, 5/3/2@Bar, Then 3×5/3/2 @ 50-65% or HBD WT *1-2 Min Rest

*% Based off Strict Press WT

Conditioning

Metcon (No Measure)

3×2 Minute Reverse Row Tabata

10s MAX Effort Sprint/20s Rest

*Rest 1 Minute Between Sets

Mobilize

Lax Ball Lying Trap Smash (1-2 Spots Per Side – 10 Movement Each)

Foam Roll Calves (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)