Home Workout 4.6.20

Barbell Strength 

Snatch

Build to heavy single with :02 pause below the knee

Then

5 x 1 @ 80%

Upper Body Strength (No Equipment) 

4 x Max Push Ups Tempo 31X1 

*Goal is to hit more reps each set than last week.

*3 seconds on the way down, 1 second pause, fast up, 1 second at the top. 

*Perform max push ups each set. Rest 1:00 after each set. 

Upper Body Strength (With Equipment) 

4x10 DB or BB Push Press Tempo 31X1

*3 seconds on the way down, 1 second pause, fast up, 1 second at the top. 

Conditioning (No Equipment)

For Time: 

21-18-15-12-9-6-3

Odd Object Thrusters

Burpees

*Grab a water jug, filled backpack or any odd object at home to perform thrusters. 

Conditioning (With Equipment)

21-18-15-12-9-6-3

Single DB/KB Thrusters

Burpees

*You will hold one DB or KB in goblet front rack position during squat and finish pressing overhead.