Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/Spider Lunge/Slow Tempo Wall Squat: 2×15/10/5 (30s)

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

Strength/Power

1: Snatch (3/3/2/1 Then 1/1/1/1)

3@Bar, 3@50%, 2@60%, 1@70%, Then 1@75, 1@80%, 1@85%, 1@85-90%

*1.5-2 Min Rest

2: Clean and Jerk (Complex – Clean/Front Squat/Split Jerk)

3e@Bar, 2e@50%, 1e@60%, Then Take 3-4 Sets of 1 to Find HBD WT

*1.5-2 Min Rest

*Power or Full Clean

*Base #’s Off C&J WT

3: Weighted Step-ups (5e@BW, 5e@Lt WT, Then 3x8e@HBD WT )

*1-1.5 Min Rest

*KB/DB In Farmer Carry Position

Conditioning

Metcon (Calories)

10-12 Push-Ups (S-Elevated/Neg2Knee, Rx-C2F, Rx+Strict Dip)

2 Minutes Row: 10s All Out + 20s Rest (Max Cals)

*3 Rounds – Rest 2 Min

Mobilize

Lax Ball Upper Trap Smash (1-2 Minutes)

Foam Roll Lats (1 Min Each)

Wall Stretch (1+ Min Each)