BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/Shin Box Rotation/Air Squat 2x5e/10/10 (NR)

SA Push Plus 2x10e (NR)

Skill Practice

Hang Snatch (3@PVC/Bar, 2@LBD WT, Then 5×2@HBD WT)

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

2. Hang Snatch PVC Turnover Drill 2×3 (Group)

3. Hang Snatch: 3@PVC/Bar, 2@LBD WT, Then 5×2@HBD WT

*Suggested HB WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+

*60-90s Rest Between Sets

Conditioning

Metcon (Calories)

AMRAP11

Max Cal RRS

Every 2 Min (0-2-4-6-8): 2 TGU

S-BW to 20/35, Rx-35/50

*Record Total Cals

Cool Down

BB Curl: 3×10 @ 2010 Tempo (60s)

Suggested WT: S-Single DB, Rx-35/45

Mobilize

Lateral Highway Stretch (1 Min Each)

Wall Stretch (1 Min Each)