11
May
BPFIT
Bluprint Fitness – BPFIT
Warm-up
2 Min Row/Ride/Ski
PVC Halo/TMC/Air Squat 2×10/10/10 (NR)
Rack Rotation + Back Rack Flex 2×10/10 (30s)
Strength/Power
Front Squat (5@Bar, 5@50%, 3@60%, Then 4×5@65-70% or HBD WT)
*IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+125+/205+
*18 Minute Clock – (90-120s Rest) – Full ROM
Conditioning
Metcon (Calories)
AMRAP11
Max Cal RRS
E3MIN (0-3-6-9) Complete 5 Hang Power Clean
(S-AC to 55/75, Rx-65/95, Rx+80+/115+)
*Record Total Cals
Cool Down
Standing Y’s 3×12 (60s)
Suggested WT: BW-5# Plate
Mobilize
Lateral Highway Stretch (1 Min Each)
Kneeling Hip Flexor Stretch (1 Min Each)