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 double unders, russian kettlebell swings, and goblet squats.
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Clean to 39 – Straight out fail @ 39 – @ 35 was rough too
Had some commitment issues with the bar this morning – Will repeat next week

32 DUs
16 Russian KBS (Yellow)
8 Goblet Squats (Yellow)


I split up the DUs with 16 DUs & 48 SUs for the first 5 rounds. The 6th round I did 32 DUs trying to get it in – 2 squats shy >:[
On the plus side the DUs were getting better towards the end and the KBS & Goblet squats went really well :)
Front squat 3RM
75, 90, 105, 120, 130, 136 (300) x 2.75 *PR* just missed the 3rd rep

AMRAP in 14
32 Double Unders
16 Russian swings (green)
8 goblet squats (green)
Score: 10 rounds + 31

Nice work 6am!
Deadlift to 155

AMRAP in 14 mins of:
96 SUs
16 R KB Swings (green)
8 goblet squats (green)

8 + 14
Front Squat to 45
32 Double Unders
16 Russian Kettlebell Swings (Yellow)
8 Goblet Squats (Yellow)
Score: 5+15
Deadlifts to 55kg

32 du's
16 Russian kb swings (pink)
8 goblet squats (pink)
8 rounds even

Great way to warm up on a cold night ;)
Squats to 53 x 5 (paused) - had to stop after 5th set, body is tight and sore
Foam roll
Push Jerks to 39 x 3 - these weren't great either, sore arms and core too haha! will redo
Deadlifts to 208kgx5
Well that was just generally a shitshow right from the first rep. Slight chance the 3 week vacation caught up to me.

Going to do a post vacation reset next week.
Deadlift to 70kg x 5
AMRAP 14 minutes
32 DUs
16 Russian KBS (Yellow)
8 Goblet Squats (Yellow
6 rounds even (including some time for KB Swing coaching tips from Jodi :))