Home Gym

Week 2. Weightlifting.

A. Low hang clean + Jerk. 2 + 1 omem x 6.
(2 Low hang clean + 1 Jerk. Any style).

B. Clean pull clusters 3 sets 1.1.1 (15sec rest b/t reps).
Rest 2mim b/t sets. 105+% of max clean.

Conditioning.
3 rds.
45sec Single arm Alt DB Devils press 22.5/15kg.
Rest 15sec.
200m Row/Run.
Rest 2min.
45sec Alt DB snatch 30/22.5kg.
Rest 15sec.
200m Row/Run.
Rest 2 min

Home Workouts

Minimal equipment.
Strength/Movement.
3 sets.
A1. 8/leg Single leg Crossbody RDL to Reverse lunge (Rest b/t sides). Use Barbell back rack or DB/KB or Weighted Ruck sack.
Rest 60sec.
A2. 15-20sec/side Copenhagen plank (Rest b/t sides).
Rest 60sec.

Conditioning.
7min Amrap.
21 Lunge with forward reach.
15 Air squat.
9 V up.
Rest 4min.
7min Amrap.
100′ Shuttle Run (8 x 25′).
14 Tuck jumps.
7 No push up burpee.

No equipment.
Strength/Movement.
3 sets.
A1. 10-15/leg Single leg Crossbody RDL to Reverse lunge (Rest b/t sides). Use Barbell back rack or DB/KB or Weighted Ruck sack.
Rest 60sec.
A2. 15-20sec/side Copenhagen plank (Rest b/t sides).
Rest 60sec.

Conditioning.
As above.