Home Gym

Week 4. Weightlifting.
A. 2 Pause @ Knee Clean (2sec pause) omem x 8.

B. Clean pull clusters 3 sets 1.1 (15sec rest b/t reps).
Rest 2min b/t sets. Aim for 110+ of max clean.
Pull bar to belly button height.

Conditioning.
Support Your Local Box WOD #2.
100 Double unders.
21 Burpee.
75 Double unders.
15 Burpee.
50 Double unders.
9 Burpee.

Home Workouts
Minimal & No equipment.

Warm up.
3 sets.
5 Inch worm + Push up.
10 Toe walks forward/backwards.
10 Heel walks forwards/backwards.
16 2 footed hops.
10/leg 1 foot hops.

Conditioning.
Support Your Local Box WOD#2
100 Double unders.
21 Burpee.
75 Double unders.
15 Burpee.
50 Double unders.
9 Burpee.

Scaled:
50 Jumping Jacks.
15 Burpee.
32 Jumping Jacks.
12 Burpee.
20 Jumping Jacks.
9 Burpee.

Midline strength.
Mc Gill Big 3.
3 sets.
A1. 60sec McGill curl up.
Rest 30sec.
A2. 30sec/side Side plank.
Rest 30sec.
A3. 30sec/side Super bird dog.
Rest 60sec.