Todays training

Awesome session today. 
I ended up training with 1 of my clients this morning. I rarely get 

to train with someone else so this was fun.
 
For warm up it was a 500m row followed by some stretching. 
 
We started off with some strength.
 
Front squats. 1 set of 10, 4 sets of 3, 2 sets of 10
Started at 60-90kg, sets of 10 at 70kg
 
Bench press 1 set of 10, 4 sets of 3, 2 sets of 10
Started at 60-105kg, sets of 10 at 70kg
 
Next we did a crossfit workout
 
4 rounds of
Hang power snatch @45kg x10
Burpees toes to bar x10
300m run
Time 13:40

This is good. Nice little way to get the heart rate fired up. 

I managed to get 3 rounds unbroken with the HP snatch.

Burpee toes to bar were ok and did all the runs on a treadmill at 17.5km/hr

Felt good afterwards. Finished off then with some stretching and foam rolling.