Total 70min
WU: 1000m row, 10min DU practice
Mobility
Fysioterapiaharjoitteet, gluteus medius 3x40
Abs 100
Backs 100
500m row

Total 80min
WU, 3 rounds: 10 KB swing 12/16kg, 15 v-ups, 10 wall ball 3kg
Mobility
Tekniikkatunnin aiheena työntö, painot 15-27,5kg
Maastaveto+olkapääkohotus 4x5x45kg 2x5x47,5kg

2x10 T2B, 30 abs, 50 backs
500m row

Pull-up - weighted one rep max 1 RM

Total 60min
WU: 10min DU practice, 3x20 KB snatch 10kg
Mobility
Narrow bench press, Wendler week 5
3 rounds: 15 KB swing 16kg, 2+2 TGU 10kg
500m row

For time:
Run 400 meters
40/20 kg thruster, 21 reps
30 pull-ups
Run 800 meters
30 pull-ups
40/20 kg thrusters, 21 reps
Run 400 meters

Back Squat

Snatch

10x,8x,4x5

60m Sprint Intervals - on grass - rolling - 10x60m..No time..

Olympic lifting training with Caleb Ward at CrossFit Steele Creek.

This was perhaps the most awesome lifting experience I've ever had, 3 straight hours of nothing but Snatch work. While tiring, also awesome! I've never been able to properly snatch more than 95#, today, I hit 135# after the training. SO AWESOME! Looking forward to next week.