CFC: 10 Min. 3 Rep Power Clean AMRAPx 10 20 Plate Ground to Overhead (45/25)(25/15) 10 Burpees PureFit: AMRAPx 12 10 Plate Ground to Overhead 10 Burpees 10 Leg Raises MWOD Pre-WOD: Triceps Smash - Using a racked barbell or foam roller, smash length of triceps. Place the back of upper arm on barbell while standing(or on foam roller while lying on stomach), bend and straighten the elbow as well as rotate the lower arm in circles. Work the entire triceps from the back of the elbow to the shoulder.  Switch sides. This will help you drive your elbows up during cleans Post-WOD: Couch stretch with PVC pipe-  Perform the couch stretch with right leg against wall and left leg lunging forward. Keep the abs and right glute tightened at all times.  Place the left forearm on the left leg and grab the end of the PVC pipe. Reach the right arm over head and grab the other end of the PVC. Reach the arm high to place a stretch on the lats and downstream too.  Take 5 deep slow breaths in this position. Repeat on the other side. This will open the hips and shoulders.