Home Gym

Weightlifting. Snatch.
A. 3-4 sets on every 90sec.
2 Tall snatch + 2 Drop snatch + 2 Overhead squat.
Technique work. Keep light and focus on perfect positions.

B. Snatch. 8 sets Build in weight. Last 3 sets @ 85%+

Conditioning.
3-4 sets.
3min Ladder.
2 Power Snatch 35/25kg. 2 T2B.
Add 2 reps each rd.
Rest 90sec b/t intervals.

Home Workouts
Minimal & No equipment.

Warm up.
2-3 sets.
10 Toe walks forwards/backwards.
10 Heel walks forwards/backwards.
15/leg Single foot hops.
10 Russian swings.
10 Alt Single arm Down dog.

Minimal equipment.
Conditioning.
30min Amrap.
100 Double unders/Single unders (50 Jumping Jacks).
*20 SA Ground to ovehead (Right).
200m Run.
*20 SA Ground to overhead (Left).
Rest 90sec after each rd.
*Use DB/KB/Odd object.
If using barbell sub 1st set of Gtoh with 20 Power clean. 2nd set sub with 20 Push press.

No equipment.
Conditioning.
30min Amrap.
50 Jumping Jacks.
20 Ruck sack Power Clean.
200m Run.
20 Ruck sack Push press.
Rest 90sec after each rd.