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)
Front squat
5 @ 80%
4 @ 85%
3 @ 90%
2 @ 90+%
2 @ 90+%

*Full closed grip on bar

B)
5 sets:
clean pull + hang power clean
drop and re-set then, power clean

C)
3 sets:
800m run
12 unbroken power cleans (155/105)
30 pull ups
rest 2 minutes between each round
*If you break up the power cleans you must
complete that set over.

D)
For time:
5 rounds
10 wall balls (30/20)
10 SOH (135/95)
40 double unders