A. Dynamic Stretches
B. (3 rounds)
20 second chest stretch each side
15 calorie row
10 PVC overhead squats (inside rig)
C. “Partner”
(For time)
10-20-30-20-10
Chest to bar pull ups
9-12-15-12-9
Snatches 115/165lb
(split any way)
D. “Partner”
(For time)
75 synchronized toes to bar
E. Static Stretches
A. Dynamic Stretches B. “Team Murph Prep” (Teams of 3) (For time) (5 rounds) 30 pull ups (switch every 5) 100m team run (5 rounds) 20 team synchronized push ups 100m team run (5 rounds) 30 team synchr
A. Dynamic Stretches B. (2 rounds) 1 minute hip flexor smash each side 1 minute couch stretch each side 15 good mornings 45/35lb C. (For Strength/ Technique) Deadlift 3-3-3 1-1-1 (Build by feel; first
A. Dynamic Stretches B. (5 rounds) 10 strict handstand push ups 200m ski erg 300m row Rest 1 minute (Work deficit for strength) C. (15 minute clock) Every 3 minutes: 16 dbell alternating hang snatches