Home Gym

Week 1 Weightlifting.
A. Snatch complex.
4 sets. 1 Power snatch + 1 Ohs + 1 Snatch + 1 Ohs.
Rest 60-90sec b/t sets. Keep light. Work positions.
B. 4 sets Snatch clusters 1.1.1 (Rest 10sec) @ 65-70%.
Rest 2min b/t sets.

Conditioning.
800m Run.
Rest 60sec.
*10min omem 5 Pull up. 10 Push up. 15 Air squat.
Rest 60sec.
800m Run.
*Scale reps to allow you to complete omem.
Sub Bent over rows if no pull up bar.

Home Workouts
Minimal & No equipment.

Warm up.
12min omem.
1. 5 inch worm to down dog.
2. 10 Sumo squats.
3. 15/leg Single leg hops.
4. 5/arm Push press.

Minimal equipment.
Conditioning.
A. 6min Amrap.
6 No push up down up.
6 Single arm DB Thrusters or Light barbell.
36 Double unders/Single unders/Lateral line hops.
Rest 2min.
B. 6min Amrap.
6 Burpee.
6 Single arm DB Front squat or Light barbell.
6 Alt Jump switch lunges.
Rest 2min.
C. 6 Burpee over object.
6 Single arm DB Hang PC or Light barbell.
36 Double unders/Single unders/Lateral line hops.
Rest 2min.
D. 6min Amrap (Try to get similar as in part A).
6 No push up down up.
6 Single arm DB Thrusters or Light barbell.
36 Double unders/Single unders/Lateral line hops.

No equipment.
A. 6min Amrap.
6 No push up down up.
6 Rucksack Thrusters.
36 Lateral line hops.
Rest 2min.
B. 6min Amrap.
6 Burpee.
6 Rucksack Front squat.
6 Alt Jump switch lunges.
Rest 2min.
C. 6min Amrap.
6 Burpee over object.
6 Rucksack Hang Power clean.
36 Lateral line hops.
Rest 2min.
D. 6min Amrap.
6 No push up down up (Try to similar score as in part A).
6 Rucksack Thrusters.
36 Lateral line hops.