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 cleans and box jumps.
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Squats 1RM
95, 115, 135, 150, 160, 170

EMOM 8 minutes:
Odd Max cleans 60 SUB Max russian swings 2 pood
Even Max Box jumps 20"
Score: 195w
30, 30, 30, 28 =118
20, 20, 18, 19 = 77

Nice work 6am!
Deadlifts to 156

3 x 500m row
1:29.5
Sumo Deadlift 120 x 5

stretch..........
Day 3 of "light" week. 8AM: 1000m Row. Press 32/71x5. 11AM: Warmup. Clean & Jerk EMOM10: 53x1. Front Squat 75/165x1. 4 Rounds of: 400m Run + 20 Russian Swings + 20 Squats in 13:52.
PM: Massage. Hot Tub/Stretch.
AM
CnJ
120x1x3
EMOM8 CnJ @90
RDLs
100x5

PM
Front Squat
140x1
145x1 PR
Snatch to 64kgx3
35,45,50,55,60,64x0
Cleans reset to 96kgx3
55,65,75,85,91,96
8 min EMOM
Odd - Max cleans (60kg)
Even - Max box jumps (20")
Total 112
Today would have been so lot easier if my body hasn't decided that 3:00AM was a good wake up time.
Deadlifts to 90 (85% x 5 of 106 PM)

A few pushups and box jumps
Massage :)