Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Locomotor Movements 1xGLe Each

Power Clean + Front Squat + Push Jerk 2x3e @ Bar-95 lbs (30-60s)

Strength/Power

1: Clean and Jerk (3@Bar, 3@50%, 2@60%, 1@70%, Then 3×1@75-80% )

*90-120s Rest

2: Muscle Snatch (Take 5 Minutes to Find HBD 3, Then 3×3 at that WT )

*90-120s Rest

3: Bench Press ( 8@Bar, 5@50%, Then 3×8-12@60-65%, 2@70% )

*2-3 Min Rest

Mobilize

Foam Roll Lats

Chest Stretch

Side Lying T-Spine Rotation