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 + OHS
*Rest 2 minutes between sets

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

D)
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (95/65)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95/65)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95/65)
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

E)
Dead lift
4×4 @ 70% + 10lbs
1×2 @ 80% + 10lbs
1×2 @ 90% + 10lbs
1×8+ @ 70% + 10lbs