A. Dynamic Stretches
B. “Partner”
(For time)
20-18-16-14-12-10-8-6-4-2
Hang power snatch 105/155lbs (split any way)
1 round “Cindy” each person
(1 round of “Cindy” must be completed after each set by each person. Partners can complete a round of "Cindy" at the same time)
1 round “Cindy”:
5 pull ups
10 push ups
15 air squats
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