Home work:
Pick one and complete once a week for 4 weeks (stick with the same task for all 4 weeks)
The day and whether you do it before or after workouts is up to you.

1- 30 Clean and jerks (185/125)
2- 40 chest to bar pull ups
3- 2k row

A)
Front squat
5 @ 65%
4 @ 70%
3 @ 75%
2 @ 80%
5 @ 70%

*Hold a full closed grip on the barbell.

B)
5 sets:
high hang squat clean
+
hang squat clean
+
clean 2″ off the floor with 1 sec pause at shin

*rest 2-3 minutes between sets

C)
Every 4 minutes for 24 minutes (6 sets)
200m row
8 Squat cleans (135/95)
4 SOH

D)
3 rounds:
For times:
40/35 calories on AB
rest 2 minutes between sets

*Goal is 2 minutes or less, do not give a 100% effort, hold a solid 80-90% for all intervals.