Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Locomotor Movements

Power Clean + Thruster + OH Hold 2×3/3/20s @ Bar (30-60s)

Strength/Power

1: Clean and Jerk ( 3@Bar, 3@50%, 2@60%, Then 4×1@70-75% )

*1.5-2 Min Rest

*HOOK GRIP + 2s Pause @ Bottom Position

2: Hang Power Snatch (@Bar, 3@50%, 2@60%, Then 3×2@70-75% or HBD WT )

*1.5-2 Min Rest

*HOOK GRIP – Based on Snatch Numbers

3: Weighted Step-ups (3×16@HBD DB/KB WT )

*1.5 Min Rest

*Rack Hold Position

*Suggested Start: S-BW to AC, Rx-20/30, Rx-25+/35+)

Mobilize

Foam Roll Adductors (1 Min Each)

Foam Roll Lats (1 Min Each)

Wall Stretch (1+ Min Each)