Home Gyms

Weightlifting. Clean & Jerk.
Skill focus.
A. 9min omem.
Odd min. 2 Tall clean

Even min. 2 Drop jerk

B. Clean & Jerk. 8 sets build in weight.
last 3 sets @ 85%+. Rest as needed.

Conditioning.
9RFT.
9 Hang power clean 52.5/35kg.
5 Bar facing burpee.

Home Workouts.
Minimal & No equipment.

Warm up
3 sets.
10 Alt Single arm Down dog.
10 T’s + 10 W’s.
10 Alt Cossack squat.

Minimal equipment.
Strength.
3 sets.
A1. 10-12 Push press. Perform 10-12/arm if using DB/KB.
Rest 60sec.
A2. 10-12 Bent over row. Perform 10-12/arm if using DB/KB.
Rest as needed.

Conditioning.
15min Amrap.
5 Pull up. Sub Towel rows if no pull up bar.
10 Hand release push up.
15 Air squat.
30 Double unders/Single unders/Lateral line hops.

No equipment.
Strength.
3 sets.
A1. 10-12 Pike push up.
Rest 60sec.
A2. 10-12 Rucksack bent over rows.
Rest as needed.

Conditioning.
Same as Minimal equipment.