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 overhead squats and double unders.
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REMINDER: nutrition challenge starts this Saturday at 12PM! $20 to enter. We will test body fat, strength, and conditioning. Four weeks later we will run the same tests and compare. The top male and top female will walk away with the prize money!
Daily Squat to 160.

Cleans to 110: 60x3, 70x3, 80x3, 90x3, 100x1xFx1x1, 110x1xF, F, F and F. That's a lot of F'ing F's on my rap sheet today. Sigh. Reset to 100. Work on firing the hips.

EMOM 10:
5 front squats (85lbs)
max double unders

45 + 63. Terrible double unders, but happy I squatted 85 lbs.
PM: Hot Tub/Stretch. CFWUx1. Front Squat 170x1. Sumo Deadlift 320x1. No luck with 345 - may try again next week. EMOM for 10 of: 5 Overhead Squats (65 pounds) + Max Double Unders. Score: 50 Overhead Squats + 320 Double Unders.
CFWU/ Deadlift to 160/ EMOM 10: 5 front squats/max double unders. 50 + 22. And I am very happy with that. Doubles improving.
BW166. 3PM: deadlift 585x5 (matches 5RM PR).