BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/Alt Bridge Reach/SL Glute Bridge 2x5e/10/10e (NR)

Basic Kip 2×10 (30s)

Skill Practice

Power 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. Power 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

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Thruster (S-AC to 55/75, Rx-65/95)

Pull-Up (S-RR/Jumping, Rx-Chin)

*Record Time (15MinCap)

Mobilize

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

Static Scorpion Stretch (1 Min Each)

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