A. Dynamic Stretches
B. “Partner”
(27 minute clock)
(For time)
30 power cleans 95/135lb
300m partner run
30 power cleans 105/155lb
300m partner run
30 power cleans 125/185lb
300m partner run
30 power cleans 145/205lb
300m partner run
30 power cleans 155/225lb
300m partner run
For remainder of time:
Max power cleans 170/245lb
-then immediately-
6 minute collective:
Handstand hold
(1 person works; 1 person rest)
(Switch as much as needed)
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