BPFIT – Fri, Nov 18

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

Spider Lunge + Back Pedal 2xGLap (NR)

PT/TMC/Air Squat 2×10/10/10 (NR)

Skill Practice

Hang Snatch (18 Min Clock)

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

*60-90s Rest Between Sets

Conditioning

EMOM10 (AMRAP – Reps)

Min1: 30s MAX Thruster (S-AC to 55/75, Rx-65/95)

Min2: 30s MAX T2B (S-Sit Up/HKR, Rx-T2B)
*Record Total Reps

Mobilize

Kneeling Lat Stretch (1 Min Each)

Pigeon Pose (1 Min Each)