A. Dynamic Stretches
B. (3 rounds for quality)
15/15 Dbell single arm bent over row
C. (For Strength/ Technique)
8 x (1 clean pull + 1 power clean + 2 shoulder to overhead)
D. (For time)
800m run
40 Dbell single arm devil Press 35/55lbs
400m run
20 Dbell single arm devil Press
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