Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

McKenzie/Scorpion/Iron Cross 2×10 (No Rest)

PT + SL Glute Bridge 2x10e (No Rest)

Wall Squat 2x8e (30s)

Strength/Power

1: Front Squat (5@Bar, 5@50%, 3@60% Then 4×3@70-75% w/6-4-2s Pause)

*2-3 Min Rest

2: Power Clean+Jerk (3@Bar, 3@50%, 2@60%, Then 4×2@70-80% )

*1-3 Min Rest

*Split Jerk

3: Ham Negatives (3×6-8 w/ Partner )

*1-2 Min Rest

Conditioning

Metcon (No Measure)

8-10 DB Front Raises @ 8+/12+

12 Walking Lunges @ BW

30s Row Sprint

3-4 Rounds – Rest A.N.

Mobilize

BB Roll Triceps

Foam Roll Quads

Foam Roller T-Spine Ext