Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Backwards OH MB Toss 3 Minutes @ 14/16

PVC Series: PT/Shin Box/SOTS @ Slow Tempo 2×10/10/10 (30s)

Strength/Power

1: Hang Snatch (3@Bar, 3@50%, 2@60%, Then 4×2@60-75% )

*or HBD WT UNBROKEN *90-120s Rest

2: Split Jerk (3@Bar, 2@50%, 1@60%, Then 4×1@70-85% of )

3@Bar, 2@50%, 1@60%, Then 4×1@70-85% of 1RM or HBD WT

*OFF RACK

*90-120s Rest

3: Back Squat ( 5@Bar, 5@50%, 3@60% Then 3×3@70-80% w/3s Pause )

*or HBD WT

*2-3 Minutes Rest

Conditioning

Metcon (No Measure)

Athlete Specific Accesory

12-15 DB Chest Fly @ 8+/15+ or HBD WT

200m Sprint (Run)

2-3 Rounds (60s Rest A.N.)

Mobilize

Foam Roll Glute/Adductors/IT Bands

Wall Stretch

Chest Stretch