BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/Wall Angel 2×10/10/5 (30s)

3s Pause Air Squat 2×5

Skill Practice

Snatch Balance (18-20 Minutes )

1. OHS + SOTS Press 2×5/5 @ PVC (Group)

2. BTN Push Jerk @ PVC 2×3 (Group)

3. Snatch Balance 2×3 @ PVC (Group)

4. Snatch Balance: 3@Bar, 3@LBD WT, Then 3×3@HBD WT

*Suggested HB WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+

*60-90s Rest Between Sets

Conditioning

Metcon (Time)

3RFT (13MinCap)

5 OHS (S-PVC to 55/75, Rx-65/95, Rx+80/115)

10 Burpee Bar Hop (S-Step, Rx-Jump)

400m Run

*Record Time

Mobilize

Lax Ball Shoulder E/R Smash (1 Min Each)

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1 Min Each)

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