A. Dynamic Stretches
B. (5 rounds)
10 tall med ball squat cleans 14/20lb
20/20 second single arm plank
C. (For Strength/ Technique)
8 x (1 deadlift + 1 clean pull + 1 power clean + 1 hang squat clean)
D. “Partner”
(For time)
3-6-9-12-15 each person
Hang squat cleans 115/165lb
(1 person works; 1 person rests)
(Switch after each set)
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