On the Tenth Day of Christmas My Coaches Gave to Me:
Gwen
15-12-9 Reps for Load
Clean-and-Jerks (unbroken)
Rest as needed between sets
Score is weight used for all three unbroken sets. Each set must be unbroken (touch and go at floor) only; even a re-grip off the floor is a foul. Use same load for each set.
AT HOME/NO EQUIPMENT
Go Unbroken, if you fail take easier version an try again.
30-24-18 Jumping Lunges
15-12-9 Pike Push Ups