Bluprint Fitness – Bluprint Barbell Club
Warm-up
Warm-up (No Measure)
3 Min Run/Row/Ride
PT/TMC/Wall Squat 2×10/10/10 (30s)
Snatch Balance + OHS 2x3e @ Bar (60s)
Strength/Power
1: Snatch (3/3/2/1/1 Then 3-5 Sets to Find 1RM)
3@Bar, 3@50%, 2@65%, 1@75%, 1@85%, Then 3-5 Sets to Find 1RM
*1-3 Min Rest
*Max 3 Close Misses @ Same WT
2: Clean and Jerk (3/2/1 Then 3×2+1)
Complex – Hang Power Clean + Split Jerk:
3@Bar, 2@50%, 1@60%, Then 3×2+1@65-75% *1.5-2 Min Rest
*Low Hang – Unbroken
3: Push-Up (C2F) (Max C2F Push-Ups)
Chest-to-Floor push-up with tension kept the entire time.
Warm-Up: 12 Push Plus – Rest – 1-3 Push Ups – Rest – TEST
HIT STANDARD
Conditioning
Metcon (No Measure)
10 DB Tate Press @ 10+/15+ w/ 3010 Tempo
15 Cal Row Sprint
*3 Rounds – Rest 90-120s
Mobilize
Lax Ball Front Shoulder Smash (1 Min Each)
Chest Stretch (1 Min Each)
Wall Stretch (1+ Min Each)
