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)
“Test”
For time:
30 Burpee muscle ups

B)
4 sets:
high hang snatch
+
hang snatch
+
low hang snatch
+
snatch

*pause for 1 full sec at the bottom of each rep

C)
“Regional event 4” 2012

For time:
50 Back squats (135/95)
40 Pull-ups
30 Shoulder-to-overhead (135/95)
50 Front squats (95/65)
40 Pull-ups
30 Shoulder-to-overhead (95/65)
50 Overhead squats (65/45)
40 Pull-ups
30 Shoulder-to-overhead (65/45)