BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/Alt Bridge Reach/SL Wall Reach 2×10/10/5e (NR)

3s Pause Air Squat 2×8 (30s)

Skill Practice

Hang 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. Hang 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

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