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:
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)
Max Power cleans @ 70% of 1 RM Power clean
rest 4 minutes
Max Power cleans @ 65%
4 minutes rest
Max Power cleans @ 60%

C)
For time:
75 Wall balls (20/16)
15 Muscle ups

D)
EMOM for 16 minutes
Min 1: 15 Calories on AB/1 Burpee
Min 2: 14 Calories/2 Burpees
Min 3: 13 Calories/3 Burpees
Continue until you’re at 1 Calore/15 Burpees