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)
4x500m row
1 Minute rest between sets

B)
6 sets:
Power snatch + Squat snatch
*Rest 2 minutes between sets

C)
Back squat
10×2
Rest less than 1 minute between sets

D)
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20/16)
90 Double unders
30 Muscle-ups

E)
Dead lift (cut 10% off of 1RM)
4×4 @ 70%
2×2 @ 80%
1×8+ @ 70%