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- 30 Squat cleans (155/105)
3- 21-15-9 of:
Calories on AB
Burpees to target

A)
3 sets:
15 Butter fly pull ups
7 Parallette hand stand push ups
16 Pistols

B)
3 sets:
10 Push presses (155/105)
90 sec rest
50ft Walking lunge w/ 70/45 DBs in ea. hand
90 sec rest
7-10 Weighted toes to bar (med ball between feet)
90 sec rest

C)
“Test”
For time:
30-20-10
Box jumps (24″/20″)
Clean and jerks (75/55)

D)
6 Minute AMRAP
2 Squat snatches (135/95)
4 Burpees over bar
6 Wall balls (30/20)