BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

OH Arm Swing/Alt Bridge Reach/Hover Hold 2×10/10/15s (NR)

SA Push Plus 2x10e (NR)

Skill Practice

Snatch Balance (18 Min)

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

2. BTN Push Jerk @ PVC 2×3 (Group)

3. Snatch Balance 2×3 @ PVC (Group)

3. Snatch Balance: 3@Bar, 3@LBD WT, Then 3×3@HBD WT

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

*60-90s Rest Between Sets

Conditioning

Metcon (Calories)

Partner 12-Min RRS Relay

MAX Cal RRS – Switching Every 45s

“Resting Partner” Plate Hug (S-AC, Rx-25/45)

*Record Total Team Cals

Cool Down

Wall Angel 3×10 @ Slow Tempo (60s)

*Back Flat Against Wall

Mobilize

Lateral Highway Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)

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