Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Frog Jump Ladder 2×2-8 (30s)

PT/Inchworm/3s Pause Air Squat 2×10/5/5 (30s)

Strength/Power

1: Snatch (Complex – Balance+OHS)

3+3@Bar, 2+3@50%, Then 3×2+2@60-75% or HBD WT *1.5-2 Min Rest

*12 Minutes

*Based On 1RM Snatch

2: Back Squat (5@Bar, 5@50%, 3@60%, Then 3×5@70-75% w/ 3010 Tempo)

*2-3 Min Rest

*Based Off Recent 1RM – Adjust A.N.

*12-Minutes

*ALL PRETTY

3: BB RDL (5@Bar, 5@50%, Then 3×8@60-70% 1RM Clean)

Romanian Deadlift
*1-1.5 Min Rest

*10-Minutes

*Keep Bar Close

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Lax Ball Calf Gapping (1 Min Each)

Chest Stretch (1 Min Each)