BPFIT

Bluprint Fitness – BPFIT

Warm-up

PVC Halo/Shin Box Rotation/Vertical Jump 2x5e/10/5e (NR)

3s Pause Air Squat 2×5 (Group)

Strength/Power

Clean ((15MinClock))

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

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

3. Clean 4×2@HBD (S-Bar to 55/75, Rx-80/115, Rx+95/135)

*60-90s Rest Between Sets

Conditioning

Metcon (AMRAP – Reps)

EMOM10

Min1: 10 Bent-Over Row (S-Bar to 55/75, Rx-65/95, Rx+80+/115+)

Min2: 45s Max Lateral Bar Hops (S-Toe Tap)

*Record Total Reps

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1 Min Each)