BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/Basic Kip 2×10/10/10 (NR)

PVC OHS 2×8 (30s)

Skill Practice

Power Snatch (18 Min)

1. High Hang Power Snatch 1×3 @ PVC to Bar (Group)

2. Low Hang Power Snatch 1×3 @ PVC to Bar

3. Power Snatch 1×3 @ PVC to Bar

4. Power Snatch: 3@Bar, 2@LBD WT, Then 5×3@HBD WT

*Suggested HBD WT: S-Bar to 55/75, Rx-65/95, Rx+95+/135+

*60-90s Rest Between Sets

Conditioning

Metcon (AMRAP – Reps)

3xAMRAP3 (11MinClock)

Min0-1: T2B (S1-Dead Hang, S2-HKR, Rx-T2B) – Max Reps

Min1-2: DUBS (S1-Toe Tap, S2-Singles, Rx-DUBS) – Max Reps

Min2-3: RRS – Max Cals

*1 Minute Between AMRAPS – Record Total Reps

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Static Scorpion Stretch (1 Min Each)

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