Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/OHS/SOTS Press: 2x10e (30s) OHS + Hang Snatch: 2×3+3@Bar (30-60s) Strength/Power 1: Snatch (Clusters) 3@Bar, 3@50%, 2@60%, 1@70, Then 1-1-1 Clusters@75%/80%/80-85% *15s Between Cluster Reps *2-3 Min Rest *20 Min Running Clock DB Prone Bench Row (3×12 @ HBD WT (12+/20+) )...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Stiff-Legged Bear Crawl + Side Shuffle 2xGLap (Partner Rest) PVC Halo/Deep MT Climber/Pull Plus: 2×10/10/10 (30s) Skill Practice Gymnastic or Butterfly Kip (15 Minutes) Step 1: Banded Lever 2×3-5 (Rest 60s) Step 2: Basic Kip 2×10 (Rest 60s) Step 3: Box Kipping/Butterfly Pull-Up...Read More