A. Dynamic Stretches
B. (6 minute clock)
Even minutes: 40 second suit case hold (L)
Odd minutes: 40 second suit case hold (R)
C. (For Strength/ Technique)
8 x (3 clean pulls + 1 power clean)
(Clean pulls must be reset at the bottom each repetition, no touch & go)
D. “Partner”
(For time)
3,000m row
-plank hold
(1 person rows; 1 person holds)
(Switch as much as needed until completion)
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