Home Gyms

Week 4. Weightlifting (Power).
3 sets Power snatch clusters 1.1.1.1.1 (15sec rest b/t reps) @70-75%.
Rest 2-3min b/t sets.

Conditioning.
3RFT.
3 Power snatch @ 75%+.
12 Pull up.
36 Air squats.

Home Workouts

Warm up.
3 sets.
10/leg Single toe touch.
10 Jump switch lunges.
30sec/arm DB/KB Overhead hold.

Minimal equipment.
DB/KB cycling
12-16min omem (Skill focus).
1. 30sec DB Split snatch (Right).
2. 30sec DB Split snatch (Left).
3. 30sec DB C&J (Right).
4. 30sec DB C&J (Left).

Conditioning.
10min Ladder.
1 Single arm DB/KB Manmakers.
25′ Shuttle run.
Add 1 rep to Manmakers & Shuttle run each round.

No equipment.
Rucksack cycling
12min omem (Skill focus).
1. 30sec Rucksack split snatch (Alt legs each rep).
2. 30sec Rucksack Power C&J.
3. 30sec Rucksack clean to thruster.

Conditioning.
10min Ladder.
1 Push up squat complex.
25′ Shuttle run.
Add 1 rep to complex and shuttle run each round.
Complex: 1 rep: Push w/t shoulder taps + Air squat