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 Min)

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

Grind Games 21.1 (AMRAP – Rounds and Reps)

AMRAP11

11 Wall Ball (S1-MB Thruster, S2-AC, Rx-14/20)

11 RRS Cals

*Record Total Rds + Reps

Cool Down

Russian Twist 3×20 (60s)

*Suggested Plate WT: S-BW, Rx-10/15, Rx+15/25

Mobilize

Chest Stretch (1 Min Each)

Wall Stretch (1 Min Each)

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