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 GHD sit ups
15 Kipping hand stand push ups w/ 1 sec pause at the top of each rep
10 Muscle snatches (75/55)

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
20 Calorie row
20 KB swings (70/55)

D)
4 rounds
15 Calories on AB
15 Hand stand push ups
*1 minutes rest between rounds