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- 50 HSPU
2- 30 Clean and jerks (185/125)
3- 30 Muscle ups for time

A)
3 sets:
15 Butterfly chest to bar pull ups
7 parallette hand stand push ups
16 Pistols

B)
3 sets:
10 Behind the neck strict presses (snatch grip)
90 sec rest
30 Hip extensions
90 sec rest
3-5 Weighted muscle ups OR 7-10 weighted pull ups
90 sec rest

C)
8 minute AMRAP:
21 Games standard box jumps (24/20)
15 Burpees
9 OHS (115/75)

rest 5 minutes
repeat…