Home Gym

Weightlifting.
Touch & Go Power clean & jerk.
Set 1. 15 unbroken reps.
Set 2. 12 unbroken reps.
Set 3. 9 unbroken reps.
Rest as needed b/t sets. Must increase weight each set

Conditioning.
30 Front squat 40/30kg.
30 Toes to bar.
20 Thrusters 50/35kg.
20 T2B.
10 Clean to thruster 60/40kg.
10 T2B.

Home Workouts.

Warm up.
3 sets.
5 Push up to Down dog.
Lunge matrix/side.
20 Alt Glute bridge March.

Conditioning.
7rds.
7 Hspu.
7 Thrusters 45kg.
7 V up.
7 Power clean 45kg.
7 Burpee.
7 KB swings.
7 Ring rows.

No barbell.

7rds.
7/arm Push press.
7/arm Thrusters.
14 Crossbody tuck up.
7/arm Deadlift.
7 Burpee.
7 Russian swings.
7/arm Bent over row.