BPFIT

Bluprint Fitness – BPFIT

Warm-up

PT/TMC/Air Squat 2×10/10/10 (NR)

PVC SOTS Press 2×8 (30s)

Skill Practice

Snatch ((15 Min w/ PVC & Barbell))

1. 3 Snatch Grip DL 2×3 (Group PVC)

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

3. Hang Power Snatch 4×3@LBD BB (S-PVC to Bar, Rx-55/75, R+65+/95+)

*60-90s Rest Between Sets

Conditioning

Metcon (Calories)

RRS Intervals

3 Rounds (12MinClock)

50s Work: 10s Rest

40s Work: 20s Rest

30s Work: 30s Rest

20s Work: 40s Rest

*Record Total Cals

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1 Min Each)