Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PVC Series: PT/OHS/SOTS 2x10e (30s)

Power Clean + Thruster: 2×3+3 @ Bar (60s)

Strength/Power

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

*90-120s Rest

2: Hang Power Snatch ( 3@Bar, Then 3×3@50-65% 1RM Snatch )

*Chase Each Set With 20s Hollow Hold

*60-90s Rest

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

*2-3 Min Rest

Mobilize

Foam Roll Quads

Wall Tri/Lat Stretch

Pigeon Pose