A. Dynamic Stretches
B. “Partner”
(For quality)
21-15-9 each person
Tall med ball squat cleans 14/20lb
Weighted plank 35/45lb
C. “Partner”
(20 minute clock)
(4 rounds for time)
10 squat cleans 125/185lb
20 burpee over bar
(Split any way)
For remainder of time:
Establish 1RM Thruster each person
D. “Partner”
(6 minute max)
Bar Muscle ups
(Switch as much as needed)
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