03-19

5 Rounds on the 4min 

3 unbroken sets: 9 reps total @ 155lbs

High Hang Squat Clean x 1

Hang Squat Clean x 1

Squat Clean x 1

GHD Situp x 10 with remaining time each set: 50 total

then

Squat @ 185lbs x 30

Bench @ 155lbs x 30

Deadlift @ 225 x 30

03-20

Bench

245 x 5, 245 x 5, 245 x 5, 245 x 4, 245 x 2

Strict Press

95 x 10, 115 x 10, 115 x 10 , 115 x 8

7 Rounds on the 2min: Front Squat

185 x 3, 205 x 1, 205 x 3, 225 x 1, 225 x 3, 245 x 1, 155 x 12

3 Rounds

KB Side plank @ 40lb x :30 each arm

Dumbbell Death March @ 50’s x 50