Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Banded PT/Inchworm/Wall Squat 2×10/5/5 (30s)

Muscle Snatch + OHS 2x3e @ Bar (30s)

Strength/Power

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

3@Bar, 3@50%, 2@60%, 2@70%, Then 1@75%, 1@80%, 1%85%, 1@75% or HBD WT

*1-2 Min Rest

*15-Minutes – Pull Position Focus

2: Bench Press (5/5/3 Then 5/3/1+)

5@Bar, 5@50%, 3@65%, Then 5@75%, 3@85% Then 1+@95% or HBD WT

*1.5-3 Min Rest

*12 Minutes – MAX Rep Set

Conditioning

Metcon (Time)

3RFT

10 OH KBS (S-20/30, Rx-35/50)

10 Burpees

50 Toe Taps

*Record Time

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Foam Roll Adductors (1 Min Each)

Pigeon Pose (1+ Min Each)