The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes running, cleans, and toes to bar.
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Daily Squats
1 x 135, 25, 315, 355

CFWU x 1 + 10 pistols

Snatch 1 x 3
65, 95, 115, 135, 145, 155, 165, 175 x 1, 1, F, F

Test
Find cycle times for:
30 thrusters (95#) Time: 0:54 seconds
full rest
30 box jumps (24") with step down. Time: 0:52 seconds

Snatch felt really good today.

Nice work 11am!
Deadlifts to 250x1x5 ( matches an old pr for reps)

Amrap in 10
400 m run
2 cleans/ 105lbs
6 toes to bar
3 rds + run

Power cleans to 119x1

Hot Tub then brief Warm Up

30 Box Jumps (24") w step down - 1:24 mins = cycle time of 2:85 secs / rep

30 Thrusters @ 75 lbs - 1:15 mins = cycle time of 2:50 secs/ rep (possibly should have gone a little higher with weight but this was 10 lbs more than I used with Fran a few days ago)

1.1 km run - 6:20 mins (1st run longer than 200 m this season due to foot injury - feeling better)

Nice Saturday at the gym. Great way to end the week. Happy weekend everyone!
40 pushups (2:14)
30 thrusters 60# (5:05)
Squats (65 x 5, 85 x 5, 95 x 5, 105)
Deadlifts to 170 x 5
And will be running a 10km later.
Feeling crappy today- so really happy I got my DLs. Have a good Saturday!
Cleans to 88 x 3

WOD
AMRAP in 10 mins of:
400 M run
2 cleans (75#)
6 toes to bar
Estimated 3 rounds + run = actual

Great heavy lifts Heidi! Power machine!