Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/Spider Lunge/Wall Squat 2×10/GLe/5 (No Rest)

Snatch Balance + OHS: 2×3+3 @ Bar (30-60s)

Burgener Series (High Hang Snatch): 2x2e @ Bar (30-60s)

Strength/Power

1: Snatch ( 3/3/2/1 Then Work Up by 5-10 lb until 1st miss)

3@Bar, 3@50%, 2@60%, 1@70%, Then Work Up in 5-10 lb Increments Until 1st Miss – Drop WT & Complete 1 Pretty Rep

*90-120s Rest

2: Good Mornings (5@Bar Then 3×8@HBD WT w/3030 Tempo )

5@Bar, Then 3×8@HBD WT w/ 3030 Tempo

*Approx. 20-40% Back Squat WT

*90-120s Rest

3: Walking Lunge (FC) (3e@BW, 3e@HBD WT, Then 3×16 @ HBD WT)

*90-120s Rest

*DB Farmer Carry Hold *Suggested Starts: O1-BW to 15/25, O2-25+/40+

Conditioning

Metcon (AMRAP – Reps)

3 Rounds

Max Unbroken Push-Ups (S-Elevated, Rx-C2F, Rx+Strict Dip)

Cardio Option: 20/30 Cal Airdyne, 20/30 Cal Row, or 400m Run

Record Total Push-Up Reps

Mobilize

Foam Roll Adductors

Chest Stretch

Pigeon Pose