Home Gym

Weightlifting. 6-8 sets
3 position Power clean
(1 High hang + 1 Hang + 1 Floor).
Rest 2-3min b/t sets. Good footwork. No starfishing!

Conditioning.
3 sets.
20 Alt DB snatch 22.5/15kg.
10 Toes to bar.
40 Walking lunge (BW).
10 Toes to bar.
5 Hang power clean (Increase weight each set. Suggested weights 80/55kg. 85/60kg. 90/62.5kg).
10 Toes to bar.
Rest 3min b/t sets.

Home Workouts
Minimal & No equipment.

Warm up.
3 sets.
5 Kang squat.
10 Russian swings.
3/leg Single leg Broad jump (Land 2 footed).

Midline Strength.
3 sets.
B1. 60sec McGill curl up.
Rest 60sec.
B2. 60sec Rotating plank (20sec side, 20sec forearm, 20sec side).
Rest 60sec.
B3. 60sec Bird dog.
Rest 60sec

Minimal equipment.
Conditioning.
3-4 sets.
20 Alt DB snatch.
15 V up.
40 Walking lunge (BW).
15 V up.
20 Hang DB clean.
15 V up.
Rest 3min b/t sets.

No equipment.
Conditioning.
3-4 sets.
20 Rucksack Power snatch.
15 V up.
40 Walking lunge (BW).
15 V up.
20 Rucksack Hang clean.
15 V up.
Rest 3min b/t sets.