BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/Air Squat 2×10/10/10 (NR)

SuperPeople 2×10 (30s)

Skill Practice

Power Snatch + OHS (15 Minutes )

1. PVC Turnover Drill 2×3 (Group)

2. OHS + SOTS Press 2×5/5 @ PVC (Group)

3. Power Snatch + OHS: 4×2+3@HBD (S-Bar to 55/75, Rx-65/95, Rx+80+/135+)

*60-90s Rest Between Sets

Conditioning

POP TEST – Pick ONE

* 1 min steady state warm up

2k Ski Erg (Time)

2k Row (Time)

Max Effort 2k Row

10-Min Assault Bike (Calories)

As many calories as possible

Cool Down

DB Skull Crusher: 2-3×12 @ 3010 Tempo (60s)

Suggested WT: 20+/35+

Mobilize

Kneeling Forearm Stretch 1 Min

Pigeon Pose 1 Min Each

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