Home Gym

Week 2. Weightlifting.
Power snatch. 8 sets on every 90sec. Build to tough single.

Conditioning.
14min Ladder.
2 Power clean.
4 Toes to bar (Sub with V up).
6 Wall ball (Sub with Squat jumps)
Add 2 reps each rd. Ideally dual DB 2 x 22.5/15kg. If not use KB’s or BB.

Home Workouts

Minimal equipment.
Gymnastics.
3-4 sets.
A1. 10-20 Alt Pistols.
Rest 60sec.
A2. 25′-50′ HSW.
Rest 2min.

Pistol scale: https://youtu.be/7BJxe3R-IcY
Handstand walk scale: HS shoulder taps (Back to wall). Pike off box shoulder taps. Reverse Bear crawl.

Conditioning.
A. 3min Amrap.
Single arm DB/KB complex (Switch arms each rd)
9 SA Deadlift.
6 SA Hang power clean.
3 SA Stoh.

Rest 90sec.

B. 3min Amrap.
7/arm SA DB/KB snatch.
14 Weighted step up.
Rest 90sec.
Repeat A & B.

No equipment.
Gymnastics.
As above.

Conditioning.
A. 3min Amrap.
Ruck sack complex.
9 Deadlift.
6 Hang power clean.
3 Stoh.

Rest 90sec.

B. 3min Amrap.
14 Ruck sack snatch.
14 Weighted step up.
Rest 90sec.
Repeat A & B.