BPFIT – Fri, Feb 10

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

Partner Frog Jump Ladder 2×2-8 (30s)

PVC Halo/Pull Plus/Assisted Hover Hold 2x5e/10/20s (NR)

Skill Practice

Hang Power Snatch + OH Squat (18 Min)

1. Tall Turnover Drill 1×5 @ PVC to Bar (Group)

1. High Hang Power Snatch + BTN Push Jerk 1×3+3 @ PVC to Bar (Group)

3. Hang Power Snatch + OHS 5×2+2 @ LBD WT

*Suggested HB WT: S-Bar to 55/75, Rx-65/95, Rx+95+/135+

*60-90s Rest Between Sets

Conditioning

Metcon (Time)

For TIme:

21-15-9

DL (S-AC to 95/135, Rx-125/185, Rx+155/225)

Pull-Up (S-RR/SL Box Kip, Rx-Chin, Rx+C2B)
*Record Time (12MinCap)

Mobilize

Lateral Highway Stretch (1 Min Each)

Lying Hamstring Stretch (1 Min Each)