A. Dynamic Stretches
B. “Mr. Wimpy Grip”
“Teams of 3”
(For time)
400m team run
200 Dbell hang snatches 55/75lb
400m team run
150 Dbell hang snatches 55/75lb
400m team run
100 Dbell hang snatches 55/75lb
400m team run
(1 person works snatches; 1 person performs suit case hold during snatches; 1 person rests)
(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