Coaches warm up should be under 10 minutes of dynamic movement PVC/barbell work to get right into push jerks

A. Push Jerk, work to 1rm within 15 min

+ EMOM x 20 min:

*only Measure will be Push Jerk weight*

1st min: 6 Push Jerk – take from the floor

2nd min: :30 Double Unders (or practice)

3rd min: 6 Ring Dips or Variatin (if possible then do 2-3 RMU)

4th min: 100m Run