BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/10 (NR)

SuperPeople 2×8 (30s)

Skill Practice

Snatch Balance

18 Minutes

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

2. BTN Push Jerk @ PVC 2×3 (Group)

3. Snatch Balance 2×3 @ PVC (Group)

3. Snatch Balance: 3@Bar, 3@LBD WT, Then 3×3@HBD WT

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

60-90s Rest Between Sets

Conditioning

Metcon (AMRAP – Reps)

EMOM10

Min1: 30s MAX Cal RRS

Min2: 30s MAX Sit-Up

*Record Total Reps

Cool Down

Side Bridge: 2x10e (60s)

*2010 Tempo

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Wall Stretch (1 Min Each)