A. Dynamic Stretches
B. “Open Parachute”
(Teams of 3)
(For time)
21 hang clean & jerk 165/115lb
84 push press wall ball 20/14lb
21 hang clean & jerk
42 synchronized burpee over bar (any 2)
21 hang clean & jerk
84 calorie row (switch every 200m run)
21 hang clean & jerk
42 synchronized burpee over bar (any 2)
21 hang clean & jerk
84 push press wall ball
21 hang clean & jerk
(Split any way)
C. 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