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 @ 75%
4 @ 80%
3 @ 85%
2 @ 90%
2 @ 90%

*Full closed grip on bar

B)
5 sets:
clean pull + hang clean pull + hang power clean + power clean

C)
6 rounds for times:
250m row
12 Pull ups
6 Hang squat snatches (115/75)
90 sec rest between sets

compare to 10/5/15

D)
15 minutes max distance on AB