Home Gym

Week 3. Weightlifting.
A. Snatch (2 sec pause at knee)
2 reps omem x 8.

B. Snatch pull clusters 3 sets 1.1 (15sec rest b/t reps).
Rest 2min b/t sets. Aim for 105+ of max snatch (Pull bar to belly button height).

Conditioning.
Support Your Local Box workout #1.
10min Amrap.
10 Air squat.
9 DB snatch (Right).
10 Push up.
9 DB snatch (Left) 22.5/15kg.

Home Workouts

Minimal equipment.
Strength/Movement.
3 sets.
A1. 30-45sec Weighted wall sit (Goblet hold).
Rest 60sec.
A2. 8/leg Front rack/Goblet hold Bulgarian split squat @ Tempo 3111 (Rest b/t legs).
Rest 2min.

Conditioning.
Support Your Local Box workout #1.
10min Amrap.
10 Air squat.
9 DB snatch (Right).
10 Push up.
9 DB snatch (Left).
If no DB. Use KB/BB/Odd object

No equipment.
Strength/Movement.
3 sets.
A1. 30-45sec Wall sit.
Rest 60sec.
A2. 10-15/leg Prisoner Bulgarian split squat @ Tempo 3111 (Rest b/t legs).
Rest 2min.

Conditioning.
As above.
Use weighted odd object for Snatch.