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 Power snatches (135/95)
2- 50 chest to bar pull ups
3- 100 cal on AB

A)
3 sets:
5-8 muscle ups
30 sec rest
15 box jumps (24″/20″) NOT games standard
30 sec rest
20 sec max strict HSPU
1 minute rest

B)
Back squats
4 sets:
6-8 reps
rest 90 sec between sets
*increase weights from last week

C)
750m row
90 sec rest
800m run
90 sec rest
80 box jump overs (24″20″)
90 sec rest :
50 burpees to 10″ target

D)
For time:
“snatch flight simulator”
You must stop between sets, and all sets must be unbroken.
1 power snatch (95/65)
2 ps
3 ps
4 ps
5 ps
6 ps
7 ps
8 ps
9 ps
10 ps
9 ps
8 ps
back to 1 ps