Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/TMC/Pause Air Squat 2×15/10/5 w/ 3s Pause (30s)

Snatch Balance + OHS 2x3e @ Bar (60s)

Strength/Power

1: Snatch (3@Bar, 3@50%, 2@60%, Then 4×1@70-75% )

*1.5-2 Min Rest

*HOOK GRIP + 2s Pause @ Bottom Position

2: Power Clean (3@Bar, 3@50%, 2@60%, Then 3×2@70-75% )

*1.5-2 Min Rest

*HOOK GRIP + Based Off C&J Numbers

3: Strict Press ( 5@Bar, 5@65%, 5@75%, Then 5+@85% )

Strict Overhead Press
*1.5-3 Min Rest

*Base Numbers off of 90% of True 1RM

Conditioning

Metcon (No Measure)

15 Banded Triceps Pushdowns @ HBD Band

1 Minute Bear Crawl

*3 Rounds – Rest 60s

Mobilize

Lax Ball Trap Smash (15 Reps Each Side)

Pigeon Pose (1 Min Each)

Banded OH Stretch (1 Min Each)