Zoom Class + Limited/No equipment Programming 2/12/20.

Warm up.
3 sets.
10/leg Quadruped hip extension.
5 Inch worm.
5/arm High pull.

Strength.
8min on the min every min.
2/arm DB/KB/Odd object Split snatch.
Focus on speed and good footwork.

Conditioning.
A. 6min Amrap.
6 No push up down up.
6 Single arm DB/KB/Odd object Hang Power clean (Switch hands anytime).
36 Lateral hops over object.

Rest 3min.

B. 6min Amrap.
6 Burpee.
6 Single arm DB/KB/Odd object Power clean (Switch hands anytime).
6 Alt Jump switch lunges.

Home Gyms  2/12/20 Programming.

B. 6 sets on every 2.30min.
2 Hang clean + 1 Jerk (Any style).
Build to tough complex for today.

Conditioning.
A. 6min Amrap.
3 Hang clean (Squat).
9 Chest to bar/Pull up.
Rx+ 85/55kg. RX 70/47.5kg. Scaled 55/37.5kg.

Rest 2min.

B. 6min Amrap.
9 Ground to overhead.
21 Double unders.
RX 35/25kg. Scaled 25/15kg.

Grip tester. Short reps so try to stay unbroken if possible.
Good efficient barbell cycling to manage grip fatigue.
Scale gymnastics & jump rope as needed.