WOD: Squat Snatch  Heavy Single “Over and Out” 20 Power Snatches (95/65) 20 Lateral Barbell Burpees 20 Overhead Squats (95/65) 20 Lateral Barbell Burpees 20 Squat Snatches (95/65) PureFit: 20 One-arm KB Snatches (10 each arm) 10 Lateral KB Burpees 20 Squats 10 Lateral KB Burpees 20 One-arm KB press (10 each arm) MWOD: PreWOD:  Shoulder distraction for hang/press/overhead position- place a medium sized band on the pull up bar.  Place the band around your elbow. Roll shoulder down and back to place in stable position. Place that arm behind your back at waist/hip level.  Face away from the bar and step forward to create tension while holding hand behind your back. Allow the band to "pull" the shoulder back while keeping the hand behind your back.  Keep chest high and rotate slightly away from shoulder. Contract X 4 seconds, relax X 8 for a couple rounds to improve end range motion. This can be done before or after wod. Spend 1-2 minutes on each side. PostWOD:  Couch Stretch:  mobilize in this position 1-2 minutes per leg, remember to activate glute and keep an upright torso. Breathe!!  A little tidbit: the majority of people should be able to achieve this position without pain or restriction. If this is not the case for you, your quads and hips are tight.  You can loosen the restriction and change the tissue through this exercise and other hip opening mobilizations.