KBs and some "boxing"...

Prep - Joint mobility, various hip and ankle "openers"

20 kg Goblet Squat and Swing and snatch ladder

10 GS + 10 Alt Swings

9 GS + 10 Alt Swings

Hip Flexor stretch

8 GS + 10+10 Snatches

7 GS + 10+10 Snatches

Hip Flexor stretch

6 GS + 10 Alt Swings

5 GS + 10 Alt Swings

Hip Flexor Stretch

4 GS + 10+10 Snatches

3 GS + 10+10 Snatches

Hip Flexor Stretch

2 GS + 10 Alt Swings

1 GS + 10 Alt Swings

3 x 1 min rounds of Boxing (trainer had the "body armor" on and blocking pads)

Inversion

Club Swinging

Lots of fun.