BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/Air Squat 2×10/10/10 (NR)

Vertical Jump 2×5 (30s)

Skill Practice

Hang Clean (18 Minutes )

1. Position Clean Grip DL 2×3 (Group)

2. Rack Rotation + Back Rack Flex 2×10/10 @ Bar (Group)

3. Front Squat 2×5 @ Bar (Group)

4. Hang Clean: 3@Bar, 2@LBD WT, Then 5×3@HBD WT

*Suggested HB WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+

*60-90s Rest Between Sets

Conditioning

Metcon (Calories)

RRS Intervals (15MinClock)

50s Work/10s Rest

40s Work/20s Rest

30s Work/30s Rest

20s Work/40s Rest

10s Work/50s Rest

*3 Rounds – Record Total Cals

Mobilize

Lax Ball QL Smash (1 Min Each)

Chest Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

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