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

*This “Homework” is not optional. The goal is to pick a weakness and attack it each week for 1 month. So unless you have no weaknesses…make it happen.

A)
3 sets:
15 Ring dips
10 Over head squat (115/75) pause for 1 sec at the top and bottom of each rep
5 Box jumps (36″/30″)

B)
EMOM for 5 minutes
3 TNG power cleans
rest 1 minute
EMOM for 5 minutes
2 TNG power cleans
rest 1 minute
EMOM for 5 minutes
1 Power clean

*Increase weight after each set of EMOMs

C)
For time:
5 rounds
15 Calories on AB
10 Burpees
1 Squat snatch @ 80%

D)
EMOM for 10 minutes
Odd: 250/200m row
Even: 15 Russain KB swings (70/55)