BPSTRENGTH

Bluprint Fitness – BPSTRENGTH

Warm-up

PVC Halo/PVC Hinge/Air Squat 2×10/10/10 (NR)

Vertical Jump 2×5 (30s)

Skill Practice

Hang Power Clean (15 Minutes )

1. PVC Turnover Drill 2×3 (Group)

2. Rack Rotation + Hang Power Clean 2×10/5 @ PVC/Bar (Group)

3. HP Cleans: 5×3@HBD (S-Bar to 55/75, Rx-80/115, Rx+95/135)

*60-90s Rest Between Sets

Conditioning

Pick one of the following options:

7 Minute Burpee (AMRAP – Reps)

Max Burpees in 7 minutes

Full Range of Motion

*Bottom: Hips & Chest Touch Floor

*Top: Stand Up Fully/Feet Leave Ground/Clap Above Head

Record Total Reps

10-Min Assault Bike (Calories)

As many calories as possible

2k Row (Time)

Max Effort 2k Row

Mobilize

Chest Stretch (1 Min Each)

Standing Hamstring Stretch (1 Min Each)