CFCody WOD Hang Power Clean (10 min) Heavy Set of 3 followed by… 3 Rounds: 20 Hang Power Cleans (95/65) 400 meter run/row 20 Front Squats (95/65) 400 meter run/row 20 KB Push Press (35/25) PureFit WOD 3 Rounds: 12 KB deadlifts 200 meter run/row 12 KB goblet squats 200 meter run/row 12 KB Push Press MOB ***Barbell Shoulder Mobilization:  (please do this before hangclean work.  This is a mobilization for the high pull position...similar to yesterdays' MOB)  Lie on your back and position notch of barbell in the anterior deltoid area.  Use your left hand to manipulate barbell into right shoulder/front of deltoid.  Tack down tissue and floss your right arm at 90 degrees in the scarecrow position.  Breathe.  60-90 sec per shoulder. Barbell Quad Smash:  position sleeve of barbell over upper quad, flatten back and slowly push barbell into thigh, working down quad, keeping foot neutral.  Start at top again and move foot internally, slide bar down slowly.  Start at top again and move foot externally, slide bar down slowly. 2-4 min per leg