2.5 Hours of:

40 Hip-Back Extensions
40 Weighted Box Jumps (20lb Dumbbells)
-Stand between two 18" boxes, hold a 20lb dumbbell in each hand at hip-level, and explode onto the top of the boxes (each foot landing on an individual box). Step off the boxes, one foot at a time, changing landing foot each time.
-This was scary, at first, but I knew that I just needed to go along with the program. Once I started doing the movement, it felt comfortable and totally relevant to the work we would be doing. This is part of the daily warm up and prepares your body for the explosive movements.

Practice and Correct:
Muscle Snatch
Overhead Squat
Straight-Leg Deadlift
-My hips and hamstrings are super tight. Must stretch.

Four Rounds of:
4 Front Squat (85lbs)
8 Back Squat (85lbs)

I made huge adjustments on my squats and can't wait to practice this movement!

20 (each leg) Weighted Lunges (45lb bar in "rack" position)

No one speaks in lbs in this "club"...must learn to speak kgs. :)

BW: 128lbs (I mean...58kg)