BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/Shin Box Rotation/Air Squat 2×10/10/10 (NR)

Wall Angel 2×10 (30s)

Skill Practice

Hang Snatch (18 Min)

1. OHS + SOTS Press 2×5/5 @ PVC (Group)

2. Hang Snatch PVC Turnover Drill 2×3 (Group)

3. Hang Snatch: 3@PVC/Bar, 2@LBD WT, Then 5×2@HBD WT

*Suggested HB WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+

*60-90s Rest Between Sets

Conditioning

POP Test (Choose 1)

10-Min Assault Bike (Calories)

As many calories as possible

10-Min Echo Bike (Calories)

As many calories as possible.

2k Row (Time)

Max Effort 2k Row

2k Ski Erg (Time)

7 Minute Burpee (AMRAP – Reps)

Max Burpees in 7 minutes

Full Range of Motion

*Bottom: Hips & Chest Touch Floor

*Top: Stand Up Fully/Feet Leave Ground/Clap Above Head

Record Total Reps

Mobilize

Static Scorpion Stretch (1 Min Each)

Kneeling Forearm Stretch (1 Min)

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