WOD Thursday SNL

Bluprint Fitness – Skillz n Liftz

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Locomotor Movements

Muscle Clean + Front Squat + Push Press: 2x2e @ Bar (30-60s)

Strength/Power

1: Hang Clean (3@Bar, 3@50%, Then 3×3@60% w/ 2s @ Bottom Position)

*1-2 Min Rest

*Pick LT Enough WT For BEST Form

2: Split Stance Strict Press (8@PVC Pipe, 5@Bar/LT WT, Then 3×5@HBD WT )

*1-2 Min Rest

*Suggested WT: Bar-65/95 lbs

Conditioning

Metcon (No Measure)

Row Tabata: 2-3×2 Minutes

*2 Min Rest

*Standards: S-70/80, Rx-80/90, Rx+90/100

Mobilize

Foam Roll Lats (1 Min Each)

Foam Roll IT Bands (1 Min Each)

Lying Hip I/R Stretch (1+ Min Each)