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
3 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%
1 @ 100+%

B)
EMOM for 12 minutes
1 squat clean
%’s per round:
55-60-65-70-75-80-85-90-95-95+-95+95+

C)
3 minute AMRAP x 4 (2 minutes rest between sets
1 power snatch (155/105)
2 pull ups
2 power snatches
4 pull ups
3 power snatches
6 pull ups
4 power snatches
8 pull ups

*Once you complete 8 pull ups start back at 1
**Start where you left off after each AMRAP

D)
2 rounds:
25 calories row
20 chest to bar pull ups
15 hang power cleans (165/110)
10 bar facing burpees

rest 7 minutes between each round

*You are resting 7 minutes because this is meant to be an all out effort. Leave nothing on the tank, fast transitions and do not slow down.