BPFIT – Fri, Jan 13

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

2 Min Partner Sprint + Bear Crawl

McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (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

3xAMRAP3 (AMRAP – Rounds and Reps)

3 HSPU (S-Inchworm Variation, Rx-Kipping HSPU, Rx+Strict HSPU)

6 DB Snatch (S-AC to 20/35, Rx-35/50)

9 DB Goblet Squat (S-AC to 20/35, Rx-35/50)
*1 Min Between AMRAPs – Rollover Rounds – Record Total Rds + Reps

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)