WOD Thursday SNL

Bluprint Fitness – Skillz n Liftz

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Stiff-Legged Bear Crawl + Sprint 2xGLap (Partner Rest)

PVC Series: PT/Air Squat/Split Jerk 2×10/10/5 (30s)

Strength/Power

Clean and Jerk (3@Bar, 3@50%, 2@60%, 1@70%, 1@80%, 1@90%, 1@100% )

*Rest A.N.

*15 Minutes to Establish HBD 1RM

*FULL CLEAN TO SPLIT JERK

Conditioning

Metcon (AMRAP – Rounds and Reps)

10-Min AMRAP

5 T2B (S-10 HKR)

10 Alt Pistols (S-Box, Rx-Freestanding)

250m Row

*Record Total Rds + Reps

Cool Down

Side Bridges (2-3x10e )

*1 Min Rest

Mobilize

Lax Ball Rhomboid Smash (1 Min Each)

Foam Roll IT Bands (1 Min Each)

Figure 4 Stretch (1 Min Each)