CFC: 10 Min.- Build to a heavy : 3 rep touch and go snatch 11-9-7-5 Power Snatch (135/95)(95/65) Muscle-Ups (bar or ring)  or Pull-Ups + Dips (ex: rd 1= 11 pull-ups+ 11 dips: rd 2= 9 PU+ 9 dips etc.) PureFit: 15-12-9-6-3 KBS Ring Rows Box Dips MWOD Pre-WOD: Shoulder Primer - place a thin band across the front rack at chest/shoulder height.  Hook your thumb through one band and push band away from body. Stand with shoulder abducted to 90 degrees with elbow and wrist locked out. Turn  palm from facing the floor to facing forward. Repeat this motion until the posterior shoulder is warm. Next push the band overhead. Drive the armpit forward. Push the band towards the ceiling by sliding the shoulder blade up and keeping the shoulder out of your ear. Return to starting position. Repeat until shoulder is warm.  Repeat entire shoulder primer on other shoulder. Post-WOD:  This was grip constant WOD.  Our forearms often get ignored.  Spend time after WOD loosening up this tacked down tissue. It will also help any elbow(tennis or golfer's elbow) pain you may have. Barbell Forearm Smash: Lie on your side with the barbell sleeve just below the elbow.  Turn your thumb towards the ground. Floss the tissue by rolling the bar up and down the upper forearm an inch or two while you make a fist, open hand and make circles with your hand. Repeat above with thumb towards the ceiling. Spend 2 minutes on each side.