BPFIT – Fri, Oct 7

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

Partner Spider Lunge + Sprint 2xGLap

PT/OHS/SOTS Press 2×10/10/10 (30s)

Skill Practice

Power Snatch (18 Min)

1. High Hang Power Snatch 1×3 @ PVC to Bar (Group)

2. Low Hang Power Snatch 1×3 @ PVC to Bar

3. Power Snatch 1×3 @ PVC to Bar

3. 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

EMOM10 (9:30 Clock) (AMRAP – Reps)

Min1: 30s MAX HSPU (S1-Inchworm Variation, S2-Abbr HSPU, Rx-HSPU)

Min2: 30s MAX DUBS (S1-Toe Tap, S2-Singles, Rx-DUBS)

*Record Total Reps

Mobilize

Kneeling Forearm Stretch (1 Min )

Pigeon Pose (1 Min Each)

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