Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Inverted KB Carry + KB Transfer 4xGLap 10+/20+ (Partner Rest)

PT/TMC/SOTS: 2×10/10/10 (30s)

Strength/Power

1: Snatch (Hang Snatch)

3@Bar, 3@50%, Then 4×2@60-75%

*1.5-2 Min Rest

*Pick Appropriate WT

*15 Min Running Clock

2: Strict Press (5@Bar, 5@50%, 3@60%, 3@70%, Then 3+@80% )

Strict Overhead Press
*2-3 Min Rest

*Use Appropriate WT to Complete in GREAT Form

*6 Rep Max

*12 Min Running Clock

3: Clean Pull (3@75%, 3@85%, Then 3×3@100-115% )

*1-2 Min Rest

*Based of 1RM Clean – Speed Focus

*12 Min Running Clock

Conditioning

Metcon (Time)

8e SA OH Walking Lunge @ HBD WT (DB-10+/20+)

10 T2B (S-15 HKR)

200m Sprint (Run)

*3 Rounds – 1.5 Min Rest

*Record Total Run Time

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Chest Stretch (1 Min Each)

Wall Stretch (1 Min Each)