Thursday

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 5x2+1

Clean Pull 3x3

Back Squat 3x5

Pick a load for each exercise and stay with it for ALL sets.

Conditioning:

Work on Scales for 5 minutes

3x10 Bumper raises and either hip and back extensions or reverse hypers.