Monday

WARM UP: On the 9th day of Christmas my true love gave to me....

9 Kettlebell swings

8 grasshoppers

7 pull ups

6 walking lunges

5 BURPEES

4 Front squats

3 box jumps

2 wall climbs

1 power clean

Weightlifting:

Snatch 1 rep max*

*if you fail 3x at a heavy load, whatever you did before that IS your 1 rep for that day.

Powerlifting:

Front Squat 5,5,5 (de-load)

Back Squat 5,5,5 (de-load)

De-loading is when you go light 40,50,60%, Slow and controlled, and there is NO plus.

WOD

10 minute amrap

10 box jumps 24/20

10 toes to bar

Post 1 rep max snatch and WOD results to WODHOPPER!!!!!