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 russian kettlebell swings and box jumps.
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Oh crap. It was a combination like this that almost killed me. Depending on the numbers this could be just horrible
Bench Press 1RM
65, 80, 90, 100, 110, 120 (265) PR

5 rounds of:
10 Russian kettle bell swings (green)
10 box jumps 24"
Time: 3:46

Nice work 6am!
I remember this combo as "the barf machine". It's a good one!
5 rds
10 Russian KB Swings (green)
10 Box Jumps (24")
3:35

20 min Snatch EMOM (40kg)
20 min Clean EMOM (70kg)
Spilt jerks 50kgx6x3

All kinds of issues coming off the floor today for snatch and cleans. Had to reset from the power position more often than not. On the plus side I was making good contact in the proper area on many reps.
PM: Hot Tub/Stretch. Warmup. Clean 80kg/176# x1. Pause Split Jerk 65kg/143# x2. Front Squat 79kg/174# x2 + 82kg/181# x1x3. 5 Rounds: 10 Russian Kettlebell Swings (16kg/35#) + 10 Box Jumps (20") in 3:24.
Clean to 37
5 Rounds:
10 Russian KB Swings (16kg)
10 Box Jumps (20")
Time: 4:24
Press to 28 - I got all 5 reps in this time but the last one was ugly, the bar was going more outward than upward; will repeat next week
5 Rounds of
10 Russian KBS (Yellow)
10 Box Jumps (20")

4.35
PM
Bench Press x 5 to 94kg (PR)
Weighted pullups x 5 to 29kg
Jerk x 3 to 80kg
+
5 rds:
10 press (20)
10 ring row
-forgot to start the timer
Hey everyone, with the current storm we decided to cancel the 6am session for Thursday. Things should be fine by noon. Sorry for the inconvenience!
Deadlift to 190# x 3

Bike 50 mins