Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/Air Squat/Frog Jump 2x10e (30s)

Snatch Balance + OHS: 2×3+3 @ Bar (60s)

Strength/Power

1: Snatch (3@Bar, 2@40%, 1@50%, Then 4×1@55-65% or HBD WT)

3 Position Pause 3@Bar, 2@40%, 1@50%, Then 4×1@55-65% or HBD WT *90-120s Rest

*2s Pause: Mid Shin/Low Hang/High Hang

2: Split Jerk (3/3/2/1 Then 1@75%, 1@80%, 1@85%, 1@90%)

3@Bar, 3@50%, 2@60%, 1@70%, Then 1@75%, 1@80%, 1@85%, 1@90% *Off Rack

*90-120s Rest

3: Back Squat (5@Bar, 5@50%, 3@60%, Then 3×5@70-75% *2-3 Min Rest)

Conditioning

Metcon (No Measure)

Athlete Specific Accesory

2 20s TGU @ HBD WT

200m Sprint (Run)

2-3 Rounds – 60s+ Rest

Mobilize

Lax Ball Glute Smash

Forearm Chest Opener

Pigeon Pose