COACH WARM-UP


PART 1

3 Rounds
15 KB Semi Stiff Leg Sumo Deadlift  
12 Chest Supported DB Rows
8 R/L Lateral Lunges

3 Rounds
20 Banded Hip Bridges 
15 DB Back Fly’s
10 R/L GHD Or Plank Side Bends

 
PART 2

3 Rounds
50 Air Squats
400 M Run
30 Alt Renegade Rows
20 Single Arm DB Jerks 5 R/L
 
-Modify
-8 Sprints (Down and Back = 1)

OR

OLYMPIC WORKOUT

Part 1: 10 min
Power clean + Push press

Part 2: 15min
Clean and Jerk
Sets of 3 building to a max for the day.

Part 3: 15 min
Push press 3×5 at 80% of max push press

Part 4:
3 sets of mobility drills as needed (e.g sots press, OHS, front rack holds etc.)