Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/SL Glute Bridge/Wall Squat 2x10e (30s)

Snatch Balance: 3×3 @ Bar-50% of Snatch (Rest A.N.)

Strength/Power

1: Snatch (3/3/2 Then 4×1@75% w/2s Low Hang Pause)

3@Bar, 3@50%, 2@65%, Then 4×1@75% w/2s Low Hang Pause

*1-3 Min Rest

2: Good Mornings (5@Bar, Then 3x8e @ HBD BB )

*1-2 Min Rest

*Suggested Start WT: S-35/55, Rx-55/75, Rx+75+/95+

3: Partner Side Bridge Ladder ( 3×1-5 )

*1 Min Rest

Mobilize

Lax Ball Trap Smash

Foam Roll Glutes

Wall Stretch

Floor Forearm Stretch