Week 1. Weightlifting.
A. Low hang snatch (Below knee). 3 reps omem x 6.
Increase weight but focus on good positions.

B. Snatch pull clusters 3 sets 1.1.1 (10sec rest b/t reps). Rest 2min b/t sets.

Conditioning.
10min Amrap.
10 Power snatch 35/25kg.
10 Bar facing burpee.
10 Thrusters 35/25kg.
35 DU/SU.

Home workout
Equipment.

Strength/Movement.
3 sets
A1. Snatch grip RDL’s 10 reps @ tempo 40X1.
Rest 60sec.
A2. Front rack Split squat 8-10/leg @ tempo 2020 (Rest 30sec b/t legs).
Rest 90sec.

DB/KB variation.
3 sets
A1. Crossbody RDL’s 8/leg @ tempo 30X1 (Rest 30sec b/t legs). Rest 60sec.
A2. Goblet hold Split squat 8-10/leg @ tempo 2020 (Rest 30sec b/t legs).
Rest 90sec.

Conditioning.
10min Amrap.
15 SDLHP (Single arm if using DB/KB. Switch hands anytime).
35 DU/SU.
15 Air squat.
35 DU/SU. Sub DU/SU with Jumping jacks.

No equipment.
Strength/Movement.
3 sets
A1. 10 Waiters bow.
Rest 60sec.
A2. Prisoner split squat 8-12/leg @ tempo 2020 (Rest 30sec b/t legs).
Rest 90sec.

Conditioning.
10min Amrap.
12 Prisoner SL Good mornings (6/leg).
35 Jumping jacks.
12 Curtsy squats (6/leg).
35 Jumping jacks.