Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/Air Squat/Burpee 2x8e (30s)

BB Complex: Power Snatch + Snatch Balance 2x5e @ Bar (60s)

Strength/Power

1: Snatch (3/2/2/1 Then 4-6 Sets to Find 1RM)

3@Bar, 2@50%, 2@65%, 1@75%

Then 4-6 Sets to Find 1RM – FULL SNATCH *1-3 Min Rest

2: Strict Press (5/5/3/2/1/1 Then 1-3 Sets to Find 1RM)

Strict Overhead Press
5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%

Then 1-3 Sets to Find 1RM

*1-3 Min Rest

3: MAX 10s Barbell Hold (Take 6-10 Minutes to Find Heaviest WT *Rest A.N.)

Conditioning

Metcon (No Measure)

Triplet

8-10 Push-Ups (S-Negative 2 Knee, Rx-C2F, Rx+Strict Dips)

15 Banded Good Mornings

60s Crab Walk

2 Rounds – Rest A.N.

Mobilize

Foam Roll Lats

Foam Roll Calves

Wall Stretch