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)
5 sets:
Squat snatch 1.1.1
. = 10 sec rest

rest 3 minutes between sets

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

D)
For time:
5-4-3-2-1
Power snatch (135/95)
Bar facing burpees

rest 3 minutes

For time:
5-4-3-2-1
Power snatch (135/95)
10-8-6-4-2
Toes to bar