WOD Tuesday SNL

Bluprint Fitness – Skillz n Liftz

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Frog Jump Ladder: 2×1-5 (30s)

PVC Series: SG DL/Hang Power Snatch/OHS 2×5/5/10 (30s)

Strength/Power

Snatch (3@Bar, 3@50%, 2@60%, 1@70%, 1@80%, 1@90%, 1@100% )

*Rest A.N.

*15 Minutes to Establish HBD 1RM

*FULL SNATCH

Conditioning

Metcon (AMRAP – Reps)

10-Minute EMOTM

Minute 1: 3-5 Pull-Ups (S-Jumping C2B/3010 Ring Row, Rx-Chin)

Minute 2: 30s Max Gle Gym Sprint

*Record Total Gym Lengths

Cool Down

Lying Hollow Pull Down (2-3×12)

*1 Min Rest

*HBD Band Tension

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Foam Roll Adductors (1 Min Each)

Static Scorpion Stretch (1 Min Each)