BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/3s Pause Air Squat 2×10/10/5 (NR)

Good Morning 2×10 @ PVC to Bar (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 5×2@HBD WT

*Suggested HB WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+

*60-90s Rest Between Sets

Conditioning

Metcon (Calories)

AMRAP10

MAX Cal RRS

Every 2 Min (0-2-4-6-8) Complete 2 TGU

S-BW to AC, Rx-20/35, Rx+35/50

*Record Total Cals

Cool Down

Flutter Kicks 4x20s (40s)

*Stay Hollow

Mobilize

Forearm Chest Opener (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

()