Home Gym.

Weightlifting.
6 sets.
On every 90sec complete 6 Bar facing burpee + 1 Snatch. Increase weight every set if possible.

Conditioning.
A.
10-8-6-4-2 Power snatch 52.5/35kg.
30 Double unders after each rd.
Rest 3min.
B.
2-4-6-8-10 Overhead squat 52.5/35kg.
30 Double unders after each rd.

Home Workouts
Minimal & No equipment.

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

Minimal equipment.
Strength.
4 sets
A1. 10-15 double barrel Front rack or Goblet squat.
Rest 60sec.
A2. 14 Wall sit marches.
Rest 60sec.

Conditioning.
20-16-12-8-4 Alt Single arm snatch (DB/KB/Odd object).
30 Double unders/Single unders after each rd.
Rest 3min.
4-8-12-16-20 Alt Single arm Clean & Jerk (DB/KB/Odd object).
30 Double unders/Single unders after each rd.

No equipment.
Strength.
4 sets
A1. 10-15 double barrel Rucksack front squat.
Rest 60sec.
A2. 14 Wall sit marches.
Rest 60sec.

Conditioning.
20-16-12-8-4 Rucksack snatch.
30 Lateral line hops after each rd.
Rest 3min.
4-8-12-16-20 Rucksack Clean & Jerk.
30 Lateral line hops after each rd.