"Grace" For time: 30 clean & jerks 135/95 Rest 5 Min: Work up to a heavy set of 5 Back Squat + practice skill work of your choice. PureFit: Strength: Goblet Squat: 5 sets x 5 WOD: 12 Min AMRAP: 10 Jumping Pullups 10 Goblet Squats 200 M Run MWOD: PreWOD:  25 Banded Good Mornings Post WOD:  Grab a medium to heavy kettlebell or medicine ball. While sitting, place the KB on your quad above the knee.  Contract the quad and inhale for 4 seconds, then relax the quad and exhale for 8 seconds. Continue the cycle until  you can relax completely under the weight. If you can relax completely on the first try, then push down and twist the KB, contract and relax as described above. Once you are able to relax completely with the above movements, move up the quad. Don't spend more than 90-120 seconds on each spot.  If time allows, spend up to 5 minutes on each side.