Workout:
3x5 Wall Squat
3x5 Goblet Squat @ 53#
3x20m Walking Lunge
2x20m OH Walking Lunge @ 45# BB
Then:
Work-up to Heavy OHS
Then:
5x3 OHS @ 80% 1RM
Rest 3 minutes between sets
Then:
5x20 Front Squat @ 185#
Rest 1 minute between sets
Then:
3x10 Straight Leg DL off 2 x 10" Boxes (use 53# KB)
Then:
4x5 GHD Extension