BPFIT

Bluprint Fitness – BPFIT

Warm-up

PVC Halo/Shin Box Rotation/SL Glute Bridge 2x5e/10/10e (NR)

Frog Jump 2×10 (30s)

Skill Practice

Hang Clean (15 Minutes)

1. 3 Position Clean Grip DL 2×3 (Group)

2. Rack Rotation + Front Squat 2×10/5 (Group)

3. Hang Clean 4×3@HBD (S-Bar to 55/75, Rx-80/115, Rx+95/135)

*60-90s Rest Between Sets

Conditioning

Metcon (Time)

4RFT

10 S2OH (S-Bar to 55/75, Rx-65/95, Rx+80+/115+)

250m Row/Ski (Bike Option 12/15 Cals)

*Record Time (12MinCap)

Mobilize

Forearm Chest Opener (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)