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 @ 80%
2 @ 85%
6 @ 70%

*the goal for these squats are
to be as fast and explosive out
of the bottom, take your time going down

B)
5 sets:
1.1.1
2 sec pause 2″ off the floor then clean

*rest 2-3 minutes between sets

C)
2 minute amrap x 4
5 bar facing burpees
5 dead lifts (315/225)
15 wall balls (20/16)
2 minutes rest between amraps
*start each round where you left off

D)
For times:
25 KB swings (70/55)
25 burpees
rest 2 minutes
50 double unders
25 toes to bar
25 box jump overs (30/24)