BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/Shin Box Rotation/Vertical Jump 2×10/10/5 (NR)

F-Rack Rotation + OH Hold 2×10/10s @ Bar (30s)

Skill Practice

Split Jerk (18 Min)

1. Jump & Land 1×3 (Group)

2. Jump & Split 1×3 (Group)

3. Jump & Split w/ Lockout 1×3 (Group)

4. Split Jerk w/ PVC 1×3 (Group)

5. Split Jerk: 3@Bar, Then 4×3@LBD WT

*Suggested LBD WT: S-Bar to 65/95, Rx-80/115, Rx+95+/155+

*Rest A.N. Between Sets

Conditioning

Metcon (Time)

4RFT

6 Hang Power Clean (S-AC to 65/95, Rx-95/135, Rx+105+/155+)

200m MB Transfer (S-AC, Rx-14/20)

*Record Time (13MinCap)

Cool Down

Partner Side Bridge Ladder 2×1-5 Each Side (60s)

*Slow Tempo

Mobilize

Chest Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

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