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 snatches.
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Birthday cleans:

30, 30, 35, 40, 45 x 1 x f x 1, 49 x f x 1 x f. Repeat next week.

P.m.: Mountain bike ride on Marysville technical trails. Loads of rocks and roots climbed. No crashes this time:)
Noon
Bench Press x 5 to 80kg
+
500m run
50 pushups
400m run
40 pushups
300..30, 200...20, 100..10
Time: 15:52

PM
Core work (Knee raises, Stability ball crunch, reverse crunch, side twists)