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 thrusters and double unders.
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Warm up
Squats to 102kg x 5
Practice strict handstand push ups and rope climb
5 rounds:
10 thrusters (30kg)
30 double unders
8:04
Daily Squats to 130 with Omar O.
Snatch drills
25x3
30x3
35x3
40x3
45x3
50x7
55x1
60xFxF...

Been a few months so just playing today..
Oh how I missed Ontario prices. Just snagged Nano 3.0s for $55 after tax and Reebok Lifters for $75 (not for myself.) Nike runners for $45. Hit me back if you need some. Limited sizes and colours.
Squat
145x1
114x10

Accessory
A) DB flies 20# 4x8
B) pullups 2+2, 3+3, 4+4, 3+3+3