A. Dynamic Stretches
B. (2 rounds)
15 below knee hang power clean 85/115lb (with hook grip)
25 calf raises off bumper
50 ab mat sit ups
C. (5 rounds)
3 minute cap:
1 power clean + 1 hang power clean
50 double unders
5 shuttle runs (50’)
(Pick load for strength; cleans must be touch & go)
(Rest 2 minutes after each cap)
D. 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