Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PVC Series: PT/OHS/SOTS 2×15/10/5 (30s)

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

Strength/Power

1: Snatch (3@Bar, 3@50%, 2@60%, 1@70%, Then 4×1@75-80% )

*1.5-2 Min Rest

2: Clean and Jerk (Complex – Power Clean + Push Jerk)

3@3@Bar, 2@50%, 1@60%, Then 3×1+1@65-75% or HBD WT

*1.5-2 Min Rest

*Base #’s Off C&J WT

3: Single Leg Deadlift (SLDL) (5e@BW, 5e@Lt WT, Then 3x8e@HBD WT)

*1-1.5 Min Rest

*Single KB/DB

Conditioning

Metcon (No Measure)

15 Banded Face Pull @ HBD Band

90s: 50 Singles + 10 Squat Thrust

*3 Rounds – Rest 90-120s

Mobilize

Lax Ball Trap Smash (1-2 Spots Per Side/10 Movements)

Foam Roll Quads (1 Min Each)

Pigeon Pose (1+ Min Each)