Clean, pushup, run metcon

Wednesday

Bjj practice - it was exhausting, I was actually sore today

Thursday

Warmup:

jumping jacks
7 pullups
15 squats

BB complex, 45#

A few reps of cleans and pushups

Workout:

(1) 5 rounds for time
400m run
15 hang cleans, 95#
20 pushups

Time - 22:55

(2) shoulder dislocates x 5
50 flutter kicks
50 leg levers
shoulder disloactes x 5
50 flutter kicks
50 leg levers
shoulder dislocates x 5