Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/OHS/SOTS 2x10e (30s) Snatch Balance + OHS 2×3+3 @ Bar (30s) Strength/Power 1: Snatch (3@Bar, 3@50%, 2@60%, Then 3×2@70-75%) *1-2 Min Rest *15 Minutes *No More Than 10s Between Reps 2: Clean and Jerk (Complex – Hang Power Clean + Push Press)...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Transfer 3 Min @ 16/20 DB Complex: Ribbon/Alt Snatch/OH Carry 2×10/10/Gle Each @20+/30+ (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20-Min AMRAP 10 Pull-Ups (S-15 Kips/10 Ring Row, Rx-Chin/C2B, Rx+5 MU) 10 BB Front Rack Lunge (S-35-55/45-75, Rx-65/95, Rx+95+/135+) 50 DUBS...Read More