Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Locomotor Movements

Burgener Series (High Hang Clean) + Jerk 2x3e @ Bar (30-60s)

Strength/Power

1: Clean and Jerk (3/3/2/1 Then 4×1)

3@Bar, 3@50%, 2@60%, 1@70%, Then 4×1@75-85% or HBD WT

*1.5-3 Min Rest

*HOOK GRIP + Full Clean/Split Jerk

2: Snatch (5/3 Then 3×2)

5@Bar, 3@50%, Then 3×2@60-70% or HBD WT *1.5-3 Min Rest

*2s Pause: Below Knee + Above Knee

3: Walking Lunge (10@BW, Then 3×16@ HBD WT )

*1-1.5 Min Rest

*KB in Rack Position: S-BW to 15, Rx-20+/30+

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Banded Lateral Highway (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)