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:
50 Double unders
7 Parrellet 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)
For time:
1000m row
50ft Hand stand walk
30 Power snatches (75/55)
15 Burpees over bar

D)
For time:
1000m run
20 Power cleans (115/75)
30 Push presses