BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/Air Squat 2×10/10/10 (NR)

Pull Plus 2×10 (30s)

Skill Practice

Hang 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)

4. Hang 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

Metcon (AMRAP – Rounds and Reps)

AMRAP8

8 Pull-Up (S-Jumping/RR, Rx-Chin, Rx+C2B)

35 DUBS (S-Toe Tap/Singles, Rx-DUBS)

*Record Total Rds + Reps

Cool Down

Plate Zercher Hold 4x20s (40s)

*Suggested WT: S-10/15, Rx-15/25, Rx+25/45

Mobilize

Lax Ball Calf Gapping (1 Min Each)

Forearm Chest Opener (1 Min Each)

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