BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

OH Arm Swing/SL Wall Reach/SuperPeople 2×10/5e/10 (NR)

PVC Turnover Drill 2×3 (Group)

Skill Practice

Power Clean (18 Minutes )

1. Position Clean Grip DL 2×3 (Group)

2. Rack Rotation + Back Rack Flex 2×10/10 @ Bar (Group)

3. Front Squat 2×5 @ Bar (Group)

3. Power Clean: 3@Bar, 2@LBD WT, Then 5×3@HBD WT

*Suggested HB WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+

*60-90s Rest Between Sets

Conditioning

Metcon (Calories)

Partner 12-Min RRS Relay

MAX Cal RRS – Switching Every 45s

“Resting Partner” Plate Hug (S-AC, Rx-25/45)

*Record Total Team Cals

Cool Down

Wall Angel 3×10 @ Slow Tempo (60s)

Back Flat Against Wall

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1 Min Each)

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