Squat, Press, Deadlift and Metcon triplet

Warm up:- Spealler, red band dislocates, 2 squats, 1 squat at chest high bar

Squat - filmed to check form
3 x Air
3 x air
3 x back @ 7kg / 15lb empty bar
3 x front @ 7kg / 15lb empty bar
3 x OHS @ 7kg / 15lb empty bar
3 x Power clean @ 7kg / 15lb empty bar
3 x clean @ 7kg / 15lb empty bar


Press
5 @ 7kg
5 @ 7kg
5 @ 10kg
5 @ 13kg
5 @ 16kg / 35lb

Deadlift
5 @ 15kg
3 @ 30kg
3 @ 40kg
3 @ 55kg
3 @ 64kg / 141lb


Metcon triplet
Squats 10-7-4
Press @ 9kg / 20lb 21-15-9
Deadlift @ 43kg / 95lb 12-9-6

Done in 8.31 mins.
Deads were tough today but powered through - felt great to do a proper metcon ie one that made me sweat!!

Stretch and foam roller