Press + metcon 110902

Finally a wod after days of agony from 75 squats the other day

Warm up:- Spealler, 10 wallballs, 12 red band dislocates, 4 mountain climbers, 2 hollow body rocks, 10 situps, 10 back ext’s, 8 assisted chin ups, 10 push ups pin 5, 5 beginner body rows, 10 bench dips

Press
10 @ 8kg
6 @ 14kg
5 @ 21kg / 46lb Failed 3rd rep, rested a 1 min or so and tried again but failed on 4th rep

I think I taxed my shoulder too much during the warm up and my lifts always suffer when I power clean the bar up first! Also I think I need less warm up reps as my shoulder felt tired at the 6th rep of the 6 rep warm so lessen learnt for next time - will redo next press session to if I can get it, if not I will change to 3’s again.

Metcon 110902 Power cleans, bar facing burpees
dcaled to 12-9-6-3 reps for time of
12kg Power cleans
Squat thrusts

Done in 3.58mins

Powercleans were way too easy for me so up them for next time. Squat thrust were about right, tough and had to break them up to finish the first few sets. Hope my foot is ok?

Stretch and foam roller with 1 full push up.