BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/Shin Box Rotation/Vertical Jump 2x5e/10/5 (30s)

Basic Kip 2×10 (30s)

Skill Practice

Power Snatch (18 Minutes )

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

2. Power Snatch PVC Turnover Drill 2×3 (Group)

3. Power Snatch: 3@PVC/Bar, 2@LBD WT, Then 5×2@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

15 Pull-Ups (S-RR/Jumping, Rx-Chin, Rx+C2B)

600m Run (S-400m)

*Record Time

Cool Down

Pilates Sit-Up 3×10 (60s)

Slow Tempo

Mobilize

Kneeling Lat Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)