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)
1 Mile bike
500m Ski erg
750m Row

B)
6 sets:
Power snatch + hang power snatch + OHS
*Rest 2 minutes between sets

C)
“14.4”
14 minute amrap
60 Calorie row
50 Toes to bar
40 Wall ball (20/16)
30 cleans (135/95)
20 muscle ups

D)
Dead lift
4×4 @ 70% + 20lbs
1×2 @ 80% + 20lbs
1×2 @ 90% + 20lbs
1×8+ @ 70% + 20lbs