BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/Air Squat 2×10/10/10 (NR)

PVC Snatch Turnover Drill 2×3 (Group)

Skill Practice

Power Snatch (18 Min)

1. High Hang Power Snatch 1×3 @ PVC to Bar

2. Low Hang Power Snatch 1×3 @ PVC to Bar

3. Power Snatch 1×3 @ PVC to Bar

3. Power Snatch 3@Bar, 2@LBD WT, Then 5×3@HBD WT (60-90s Rest)

*Suggested HB WT: S-Bar to 55/75, Rx-65/95, Rx+95+/135+

Conditioning

Metcon (AMRAP – Rounds and Reps)

2xAMRAP6 (14MinClock)

5 HSPU (S1-Inchworm, S2-Tank Inchworm, Rx-HSPU)

10 Box Jump (S1-Step Up, S2-AC, Rx-20/24)

15 Cal RRS

*2 Min Between AMRAPs – Rollover Rounds

*Record Total Rds + Reps

Mobilize

Chest Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

()