Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Locomotor Movements

Burgener Series (Full Position) + Jerk 2x2e @ Bar (30-60s)

Strength/Power

1: Clean and Jerk ( 3@Bar, 3@50%, 2@60%, 1@70%, Then 4×1@75-80% )

*1.5-2 Min Rest

2: Snatch (Complex – Power Snatch + OHS)

3@Bar, 2@50%, 1@60%, Then 3×1+1@65-75% or HBD WT

*1.5-2 Min Rest

*Base #’s of Snatch WT

3: Metcon (No Measure)

Superset

Push-Up: 8-12 Unbroken Reps (Appropriate Full ROM Strict Variation)

Hollow Hold: 20-30s

*3 Rounds – 60s Rest

Mobilize

Foam Roll Adductors (1 Min Each)

Banded Lateral Highway (1 Min Each)

Wall Stretch (1+ Min Each)