BPFIT

Bluprint Fitness – BPFIT

Warm-up

PVC Halo/Shin Box Rotation/Air Squat 2×10/10/10 (NR)

Vertical Jump 2×5 w/ Soft Landing (30s)

Skill Practice

Power Clean (15 Min w/ PVC & Barbell))

1. 3 Position Clean Grip DL 2×3 (Group)

2. 2s Pause Frankenstein Squat 3×5 (Group)

3. Rack Rotation + Front Squat 2×10/5 (Group)

4. BB Power Clean 4×3@HBD BB (S-Bar to 55/75, Rx-80/115, Rx+95/135)

*30-60s Rest Between Sets

Conditioning

Metcon (AMRAP – Reps)

AMRAP10

4 TGU (S-BW To AC, Rx-20/35, Rx+35/50)

14 Step Ups (S-BW To AC, Rx-20/35, Rx+35/50)

*Record Total Reps (18 per round)

Mobilize

Chest Stretch (1 Min Each)

Wall Stretch (1 Min Each)