Coaches Warm Up



1. Conditioning

21' EMOM

1: 1 clean and jerk

2: 5-10 strict handstand push ups

3: 15 wall balls


**build in the clean and jerk with small increments. Focus on technique and speed. We are NOT MAXING out. 

**Handstand push ups should be kept a number that stays consistent for the entire EMOM

**This is not meant to kill you.


2. Core Work

Accumulate 4' side plank on elbow each side


3. Mobility

20' of soft tissue work + stretching or ROMWOD

**ask a coach for mobility questions