BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PVC Halo/Shin Box Rotation/Air Squat 2x5e/10/10 (NR)

SA Push Plus 2x10e (NR)

Skill Practice

Hang Snatch (18 Minutes )

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

2. Hang Snatch PVC Turnover Drill 2×3 (Group)

3. Hang Snatch: 3@PVC/Bar, 2@LBD WT, Then 5×2@HBD WT

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

*60-90s Rest Between Sets

Conditioning

Metcon (AMRAP – Reps)

Tabata (10MinClock)

L-DB Hang C&J (S-AC to 20/35, Rx-35/50) – Max Reps

R-DB Hang C&J (S-AC to 20/35, Rx-35/50) – Max Reps

Burpee DB Hop – Max Reps

Rest

*5 Rounds – Record Total Reps

Cool Down

Plate Shoulder E.R. 3x10e @ 2010 Tempo (60s)

Suggested WT: 2.5-10#

Mobilize

Chest Stretch (1 Min Each)

Wall Stretch (1 Min Each)

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