Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PVC Halo/TMC/Vertical Jump 2x10e/10/5 (No Rest)

Burgener Series (High Hang Clean) + Split Jerk: 2x2e @ Bar (30-60s)

Strength/Power

1: Clean and Jerk (3/3/2/1 Then Work up by 5-10 lbs until 1st Miss)

3@Bar, 3@50%, 2@60%, 1@70%, Then Work Up in 5-15 lb Increments Until 1st Miss – Drop WT & Complete 1 Pretty Rep

*90-120s Rest

2: Muscle Snatch (5@Bar, 3@40%, Then 4×3@50-65% of 1RM Snatch )

*90 Rest

3: Bench Press (10@Bar, 5@50%, 3@65%, Then 3×5@70-80% )

*Chase Each Set w/ 30-45s Wall Sit

*90-120s Rest

Mobilize

Lax Ball QL Smash

Foam Roll Glutes

Lying Scorpion Stretch