A. Dynamic Stretches
B. “Partner”
(As many rounds as possible in 12 minutes)
2 snatches 95/135lb
2 chest to bar pull ups
4 snatches
4 chest to bar pull ups
(Continue to increase +2 on both movements until 12 minutes)
(Split any way)
C. “Partner”
(As many rounds as possible in 12 minutes)
5 box jumps 20/24”
5 wall balls 14/20lb
10 box jumps
10 wall balls
(Continue to increase +5 on both movements until 12 minutes)
(Split any way)
D. 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