Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PVC Halo/Spider Lunge/Inchworm 2x5e/10/5 (30s)

Muscle Clean + Thruster + OH Hold 2×5/5/20s @ Bar (30s)

Strength/Power

1: Snatch (Complex – Snatch + Hang Snatch)

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

*1-2 Min Rest

*12-Minutes – Speed Focus *Turnover + Drop

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

*1-2 Min Rest

*15-Minutes – Speed Focus *Elbows + Drop

Conditioning

Metcon (Weight)

10e SA DB Row @ 20+/35+

10 SB Hamstring Curl

*3 Rounds – 1 Min Rest – Record Row WT Used

Mobilize

Foam Roll/Lax Ball Glute Smash (1 Min Each)

Banded Chest Opener (1 Min Each)

Wall Stretch (1+ Min Each)