Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/TMC/3s Pause Squat Jump 2x10e/10/5 (30s)

Clean/Front Squat/Split Jerk: 2x2e@Bar to 65/95 lbs (30-60s)

Strength/Power

1: Clean and Jerk (Work up to 1RM)

3@Bar, 3@50%, 2@65%, 1@75%, 1@85%, Then 3-4 Sets to Find 1RM

*1-3 Min Rest

*Max 2 Close Misses @ Same WT

(20 Minute Running Clock)

2: Hang Power Snatch (5@60-70%)

*Chase Each Set Immediately w/ 200m Sprint

*3 Rounds – 2 Min Rest

*Record WT

Cool Down

Pilates Sit-Up (2-3x 12 )

*1 Min Rest

Mobilize

Lax Ball Forearm Smash (1 Min Each)

Lax Ball Glute I/E Rotation (1-2 Spots Each Side: 10 Movements)

Static Scorpion Stretch (1 Min Each)