Bluprint Fitness – Bluprint Barbell Club

Warm-up

3 Min Run/Row/Ride

Locomotor Movements

PT/OHS/SOTS 2x10e (30s)

Strength/Power

Snatch (Halting Hang Snatch)

3@Bar, 3@50%, 2@60%, Then 3×2@65-75% (1.5-2 Min Rest)

*15-Minutes – 2s Low Hang Pause

Split Jerk (Heat Check)

3@Bar, 3@50%, 2@60%, 2@70, Then 1@80%, 1@90%, 1@95-100%, 1@100-105% IF Applicable (1-2 Min Rest)

*20 Minutes to Establish 1RM for the Day

*MAX 2 Close Misses

Back Squat (3s Pause)

5@Bar, 5@50%, 5@60%, Then 3×2@70% or HBD WT w/ 3s Pause (2 Min Rest)

*15-Minutes – STAY IN GREAT BRACED POSITION

Conditioning

Metcon (Calories)

10e SL DL @ HBD WT (BW-35#)

30s Ski Erg Sprint (MAX Cals)

3 Rounds – Rest 1-2 Minutes Between Rounds

Mobilize

Foam Roll Lats (1 Min Each)

Foam Calves (1 Min Each)

Pigeon Pose (1 Min Each)