BPFIT – Fri, Nov 4

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

2 Min Partner MB Toss @ 14/20

F-B Arm Circle/TMC/Assisted Hover Hold 2x10e/10/20s (NR)

Skill Practice

Power Clean + Push Jerk (18-20 Min)

1. Front Rack Rotation + FS 2×10/5 @ Bar (Group)

2. Tempo Power Clean + Strict Press 2×2+3 @ Bar (Group)

3. Power Clean + Push Jerk: 2+2@Bar, 2+1@LBD WT, Then 5×2+1@HBD WT

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

*60-90s Rest Between Sets

Conditioning

RRS Intervals (14:10MinClock) (Calories)

50sON/10sOFF

40sON/20sOFF

30sON/30sOFF

20sON/40sOFF

10sON/50sOFF
*3 Rounds – Record Total Cals

Mobilize

Chest Stretch (1 Min Each)

Wall Stretch (1 Min Each)