BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

Spider Lunge + Butt Kick 2xGLap (NR)

PVC Halo/Shin Box Rotation/Prone Swimmer 2x5e/10/5 (NR)

Skill Practice

Hang Power Clean (18 Min)

1. Position Clean Grip DL 2×3 (Group)

2. Rack Rotation + Back Rack Flex 2×10/10 @ Bar (Group)

3. Tall Turnover 2×5 @ Bar (Group)

4. Hang Power 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 (Time)

3RFT

10 Thruster (S-AC to 55/75, Rx-65/95, Rx+80/115)

400m (S-200m)

*Record Time (12Min Cap)

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1 Min Each)

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