Home Gyms

Weightlifting.
Touch & Go Power Snatch.
1 set 15 unbroken reps.
1 set 12 unbroken reps.
1 set 9 unbroken reps.
Increase weight each.
Rest as needed b/t sets.

Conditioning.
11min.
3rds
6 Thrusters 50/35kg.
6 Chest to bar.
6 Overhead squat.
6 Chest to bar.
Into 2rds.
5 Thrusters 60/40kg.
7 CTB.
5 OHS.
7 CTB.
Into Amrap
4 Thrusters 80/55kg.
8 CTB.
4 OHS.
8 CTB.
Scale loading/movements as needed.

Home Workouts
Minimal & No equipment.

Warm up.
2 sets.
10 Sumo squats.
10 Weighted Good mornings.
10 Alt forward lunge w/t reach.
5/arm Push press.

Conditioning.
24-28min omem.
1. Single arm Snusters (DB/KB/Odd object)
2. V up.
3. Single arm Snusters.
4. Sit up w/t Russian twists.
Snuster: Snatch into thruster.