A. Dynamic Stretches
B. (3 rounds for time)
12 caterpillars
36 air squats
72 seal jacks
C. (For time)
21 hang snatches 95/135lb
42 pull ups
15 hang snatches 105/155lb
30 chest to bar pull ups
9 hang snatches 125/185lb
18 bar muscle ups
D. Static stretches
A. Dynamic Stretches B. “Murph” (Pick a variation and complete) Option 1: (For time) 1 mile run 100 pull ups 200 push ups 300 air squats...
A. Dynamic Stretches B. (9:00 clock) 0:00-3:00: Foam roll back/ lats 3:00-6:00: Standing front rack stretch with PVC 6:00-9:00: Lying...
A. Dynamic Stretches B. (12:00 clock) 0:00-4:00: Barbell quad smash 4:00-8:00: Kbell calf smash 8:00-12:00: Barbell tricep smash C....
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