Essentials:
A.
Advanced Rehab Warm Up

B.
Teams of 4
15min AMRAP
Wall balls x 150 reps 14/10 to 9ft
Power Clean x 100 reps 95/65
Jumping Pull Ups x 50 reps

C.
Mobility
Foam Roll
-Right Glute x 2min
-Left Glute x 2min
-Right Hamstring x 2min
-Left Hamstring x 2min
Standing Straddle x 3min

Fitness/Performance:
A.
Advanced Rehab Warm Up

B.
Teams of 4
15min AMRAP
Wall balls x 150 reps 20/14
Power Clean x 100 reps 135/95
Chest to Bar x 50 reps

C.
Mobility
Foam Roll
-Right Glute x 2min
-Left Glute x 2min
-Right Hamstring x 2min
-Left Hamstring x 2min
Standing Straddle x 3min