BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/TMC/SL Wall Reach 2x5e/10/5e (NR)

Vertical Jump 2×5 (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 (Calories)

AMRAP10

MAX Cal RRS

Every 2 Min 12 Alt DB Snatch (S-AC to 20/35, Rx-35/50)

*Record Total Cals & Machine

Cool Down

BB Skull Crusher: 3×10 @ 2010 Tempo (60s)

*Suggested WT: S-Single DB, Rx-35/45

Mobilize

Lax Ball Shoulder E/R Smash (1 Min Each)

Static Scorpion Stretch (1 Min Each)

()