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)
500m row x 3
1 minute rest between sets

B1)
6 sets:
Snatch balance x1

B2)
6 sets:
power snatch + OHS + hang power snatch

C)
4 sets:
10 push presses (155/105)
90 sec rest
50ft walking lunge (heavy DB in ea. hand)
90 sec rest
complete without getting off the bar
7 pull ups
5 chest to bar
3 bar muscle ups
2 minutes rest

D)
Every 2 minutes for 10 minutes (5 sets)
200m row
5 unbroken power snatches (135/95