Home Gym

Week 5. Weightlifting (Power).
3-5 sets Power snatch clusters 1.1.1 (15sec rest b/t reps) @ 75+%.
Rest 2-3min b/t sets.

Conditioning
‘Isabel’ 30 snatch 60/40kg.
Must be completed as full snatch (Squat).

Home Workouts
Minimal & No equipment.

Warm up.
3 sets
5 Jefferson curl + overhead reach.
5 Inch worm + Push up.
8/arm Sumo deadlift.

Minimal equipment.

Conditioning (20min time cap)
10 Alt Single arm Snatch 22.5/15kg (DB/KB/Odd object).
15 Burpee over object.
20 Alt SA DB Power clean.
15 Burpee over object.
30 SA DB Shoulder to overhead.
15 Burpee over object.
40 SA Hang DB Split snatch (Switch hands every 5 reps).
15 Burpee over object.
50 SA Hang DB Power clean & Jerk (Switch hands every 5 reps). 15 Burpee over object.

No equipment.
Conditioning.
As above.
Sub DB/KB movements with weighted rucksack.