A. Dynamic Stretches
B. (3 rounds)
6 caterpillars
12 banded air squats with 3 second tempo
24 pike taps
C. (4 rounds for time)
12 dbell alternating snatches 60/85lb
24 air squats
48’ handstand walk (or 48 HS shoulder taps)
D. (3 rounds)
400m run
Rest 1 minute
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