Mobility: (5 Min)
PVC Pass Throughs  (:30 second segments)
Squat Therapy (3 rounds of 5 squats each)

Start your crew on the wall with squat therapy.  Arms should be straight, wide, you could even have them hold their PVC pipe in their OHS hand position.  They work their 5 squats as close to the wall as their form will let them get.  Hopefully each round will find them closer to the wall.  After they come off the wall, they can complete their 30 sec of PVC pass throughs.

Warm-up: (15 Min)
60 Cal Partner Row (switch every 10 Cals)
50 Partner Plank High 5s
40 Partner Med Ball Squat Toss
30 Hanging Shrugs ( total - each do 3 x 5)
20 Shuttle Sprint Relay (total laps - each do 10)
10 High 5 Burpees (total)

Strength: (15 Min)
Snatch Balance
5 - 5 - 5 - 5 - 5

Take time to Demo the Snatch Balance and Talk about the Points of Performance

Work E2MOTM here.  Working up in weight over the 5 sets.  Not only is the challenge getting under the bar into the bottom of the overhead squat, but returning the bar to your back safely needs to be taken into consideration when we look at how much weight we choose.

Conditioning: (24 Min)
6 Rounds Each Relay Style

6 Push Ups
9 Overhead Squats (105/75)
12 Lateral Box Jumps

Elevate Hands / OH Lunge / Step Ups