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%
1 @ 90+%
1 @ 90+%

*Full closed grip on bar

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

C)
3 rounds for times:
30 wall balls (30/20)
20 burpees to 6″ target
10/7 muscle ups
rest 2 minutes between sets

D)
5 rounds
3 minute AMRAP (2 minute rest between rounds)
300m/250m row
15 dead lifts (205/145)
10 pistols (5 ea. leg)

*Dead lifts must be unbroken
*Start where you left off