Workout: Strength

10 min Jump Rope @ easy pace

Then:

3x5 Wall Squat

3x10 Squat

3x10 Shoulder Dislocates

3x5 Goblet @ 20kg, 24kg, 32kg

Then:

3x5 OHS @ 50% 1RM (115#)

3x3 OHS @ 60% 1RM (135#)

3x3 OHS @ 70% 1RM (155#)

2x2 OHS @ 80% 1RM(175#)

Then:

5x DL @ 75% 1RM (340#)+

10x Split Jumps

5 Rounds

Then:

4x (1-4) Pull-up Ladder

Then:

300 sec FLR

Then:

Cooldown

Notes:

Circuit completed in 7:55

* OHS started good, but I couldn't continue because I couldn't slam the weight down and every time I lower to my shoulder it didn't feel so good, so I stopped at about 80%, wanted to work up to 90%. Looking forward on slamming, throwing, jumping ect. without worrying about anything.