Home Gym

Week 1. Weightlifting
Power Clean & Jerk. 8 sets on every 90sec.
Build to tough single.
Perform as touch & go. No pause b/t clean & jerk.

Conditioning.
A. 5min Amrap.
2 SDLHP 40/30kg.
2 Overhead squat.
10 Lateral hops over BB after each rd.
Add 2 reps each rd.

Rest to full recovery.

Repeat Amrap.

Home Workouts
Minimal & No equipment.

Warm up
3 sets.
10 Alt SA Down dog.
5/leg Superman RDL’s.
10 Kneeling Hip extension.
60sec Contralateral Deadbug.

Strength.
3 sets
A1. Chair dips @ tempo 31X1 Amrap-2 (Add weight if possible). Rest 60sec.
A2. Renegade rows 8-12/arm.
Rest 60sec.

Conditioning.
1. 4min Amrap.
10 BB/KB/DB/ Ruck sack Hang Snatch.
20 Mountain climbers.

Rest 2min.

2. 4min Amrap.
10 B/KB/DB/Ruck sack Push press.
10 Sit up.

Rest 2min.

Repeat.

Use challenging weights. If using KB/DB for snatch & push press complete 5/arm.