WOD Thursday SNL

Bluprint Fitness – Skillz n Liftz

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Locomotor Movements

PT/OHS/SOTS 2x10e (30s)

Strength/Power

1: 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/PRETTY Set

2: Split Jerk (3@Bar, 3@LT WT or 50%, Then 3×2 @ HBD WT )

*Increasing WT

*1-2 Min Rest

*Speed Focus – No Heavier Than 80% 1RM

Conditioning

Metcon (Calories)

Team Airdyne Sprints

Teams of 2 = 5 Minutes/Teams of 3=7.5 Minutes

*Switch Every 30s – Record Max Cals

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Foam Roll Glutes (1 Min Each)

Wall Stretch (1+ Min Each)