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 Box jump overs (24/20) focus on speed
15 Toes to bar (focus on speed)
50ft Hand stand walk

B)
3 sets:
10 Behind the neck strict presses (snatch grip)
90 sec rest
50ft Walking lunge w/ 70/45 DBs in ea. hand
90 sec rest
3-5 Weighted muscle ups OR 7-10 weighted pull ups
90 sec rest

C)
For time:
5 round
10 Clean and jerks (95/65)
10 Box jumps (30/24)
10 Wall balls (30/20)

D)
For time:
4 rounds
300m row
15 KB push presses (55/35) on in ea. hand