A. Dynamic Stretches
B. (For strength/ Technique)
14-12-10-8 each side
Dbell single arm bent over row
(Pick load for strength)
C. (20 minute clock)
Every 2 minutes:
1 power snatch + 2 hang power snatch
(Build by feel; pick load for strength)
D. (Every minute for 7 minutes)
7 burpee box jumps
For remainder: Max push ups
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