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 Squat snatches (155/105)
3- 20 Clean and jerks (205)

A)
3 sets:
8-12 Muscle ups
10 Clean and jerks (155/105) must be singles
30 sec L sit

B)
5 sets:
Squat snatch 1.1.1
. = 10 sec rest

rest 3 minutes between sets

C)
Back squat
15 reps
12 reps
10 reps
12 reps
15 reps
rest 2-3 minutes between sets

D)
For time:
4 rounds
50 Double unders
7 SOH (165/110)
7 Front squats (165/110)