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″)
6-10 Muscle ups
15 Wall balls (30/20)

B)
5 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)
“Test”
3 Sets for times:
2 Rounds:
5 Power cleans (185/125)
7 Burpees
9 Toes to bar
*Complete 2 full rounds then rest 2 minutes, repeat 3 times.

E)
EMOM for 6 minutes
30 Double unders
10 Chest to bar pull ups