BPFIT

Bluprint Fitness – BPFIT

Warm-up

PVC Halo/TMC/SL Wall Reach 2x5e/10/5e (NR)

3s Pause Air Squat 2×5 (Group)

Skill Practice

Clean + Squat (4×2+3@HBD )

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

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

3. Hang Power Clean + FS 4×2+3@HBD (S-Bar to 55/75, Rx-80/115, Rx+95/135)

*60-90s Rest Between Sets

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP8

8 BB Bent Over Row (S-Bar to 55/75, Rx-65/95, Rx+80/115)

50 DUBS (S-Toe Tap/Singles, Rx-DUBS)

*Record Rounds + Reps

Mobilize

Forearm Chest Opener (1 Min Each)

Standing Calf Stretch (1 Min Each)