BPFIT – Fri, Dec 9

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/TMC/SL Wall Reach 2x5e/10/10e (NR)

3s Pause Air Squat 2×8 (30s)

Skill Practice

Hang Power Snatch (18 Min)

1. Position Snatch Grip DL 2×3 @ PVC-Bar (Group)

2. BTN Push Jerk + OHS 2×3+3 @ PVC-Bar (Group)

3. Tall Turnover 2×3 @ PVC-Bar (Group)

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

*Suggested HB WT: S-Bar to 55/75, Rx-65/95, Rx+95+/135+

*60-90s Rest Between Sets

Conditioning

Pop Test:

Choose One To Complete

1-Mile Run (Time)

Max Effort 1-Mile Run

10-Min Assault Bike (Calories)

As many calories as possible

10-Min Echo Bike (Calories)

As many calories as possible.

2k Row (Time)

Max Effort 2k Row

2k Ski Erg (Time)

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1 Min Each)