BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/SL Glute Bridge 2x10e/10/10 (NR)

BB Good Morning 2×10 @ Bar (30s)

Skill Practice

Hang Snatch (18 Min)

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 (AMRAP – Reps)

4xAMRAP2 (11MinClock)

10 Squat Thrust

MAX Box Step Up @20/24″ (S-BW to 20/35, Rx-35/50)

*1 Min Between AMRAPs – Record Total Step Up Reps

Mobilize

Chest Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

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