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 clean + hang squat clean
. = 10 sec rest

rest 3 minutes between sets

C)
For time:
1000m row
15 thrusters (135/95)
10 muscle ups

D)
3 rounds for time:
6 Clean & jerks (165/110)
12 Box jump (24/20)
24 KB swings (70/55)
50 Double unders