Home Gym

Weightlifting.
Power clean complex.
A. 5min on every 30sec 2 Touch & Go Power clean @ 60-70%.
Straight into
B. 5min on every 30sec 2 Touch & Go Clean @ 60-70%.
This barbell cycling skill work. Adjust weights accordingly.

Conditioning. TTTtd46
0.00-3.00min
21-15-9
Chest to bar (Scale: Rep scheme. Pull up).
Front squat 60/40kg

3.00-4.00min Rest.

4.00-7.00min
21-15-9
Toes to bar (Scale: Rep scheme. High knees. V up).
Overhead squat 60/40kg
3min Time cap.

7.00-8.00min Rest.

8.00-13.00min
21-15-9
Power clean 60/40kg.
Bar facing burpee.
5min Time cap.

Home Workouts
Minimal & No equipment.

Warm up.
3 sets.
8/leg High knee to reverse lunge.
8/arm Crossbody RDL’s (Use DB/KB/Odd object.
8/leg Lateral lunge.

Conditioning.
25min Amrap.
20 Straight leg sit up.
30 Ground to overhead (Snatch/C&J). Use DB/KB/BB/Odd object.
40 Weighted Lateral step overs 20″(10kg/5kg Rucksack).