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:
20 Bounding box jumps (24″/20″)
15 Butterfly chest to bar pull ups
15 Wall balls (30/20)

B)
6 sets:
Squat snatch + OHS
rest 2 minutes between sets

C)
Back squat
15 reps
12 reps
10 reps
12 reps
15 reps
rest 2-3 minutes between sets

D)
3 sets:
10 Squat cleans (155/105)
15 Box jumps (24/20)
7 Squat cleans
10 Box jumps

*Rest 2 minutes between sets

E)
For time:
2 rounds
10 Bar muscle ups
5 Squat cleans (225/155)