On the 9th day of Christmas my true love gave to me:
9 kettlebell swings
8 grasshoppers
7 pull ups
6 Lunges
5 Burpees
4 front squats
3 box jumps
2 wall climbs
1 power clean
Weightlifting:
Clean and Jerk 5×2+1
Clean Pull 3×3
Back Squat 3×5
Pick a load for each exercise and stay with it for ALL sets.
Conditioning:
Work on Scales for 5 minutes
3×10 Bumper raises and either hip and back extensions or reverse hypers.