Bluprint Fitness – Bluprint Barbell Club
Warm-up
Warm-up (No Measure)
3 Min Run/Row/Ride
Locomotor Movements
Muscle Clean/Front Squat/Push Press: 2x5e@Bar to 65/95 lbs (30-60s)
Strength/Power
1: Clean and Jerk (3@Bar, 3@50%, 2@60%, Then 3×2@70-75% or HBD WT)
*1-2 Min Rest
*FULL Clean + Split Jerk
*12 Minute Running Clock
2: Snatch (Hang Snatch)
3@Bar, 3@50%, Then 3×2@60-70% of 1RM Snatch *1-2 Min Rest
*Low Hang
*12 Minute Running Clock
Core Work
Ab Rollouts (3×8-10 )
*1 Min Rest
*Hollow Focus
Mobilize
Lax Ball Rhomboid Smash (1 Min Each)
Foam Roll Glutes (1 Min Each)
Kneeling Hip Flexor Stretch (1 Min Each)
