A. Dynamic Stretches
B. (For time)
21-15-9
Med ball tall squat cleans 14/20
(25) med ball overhead sit ups
C. (For Strength/ Technique)
8 x (1 clean pull + 2 hang squat cleans + 2 shoulder to overhead)
D. “Partner”
“You go, I go”
(For time)
3-6-9-12-15 each person
Sumo deadlift high pull 115/165lb
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