EMOM x 10 1 Squat Clean + 2 Front Squats *Add weight each rd AMRAP x 14 2 Squat Cleans (225/155)(175/115) 20 Double Unders 10 T2B PureFit AMRAP x 14 7 Goblet Squats 20 Jump Rope 7 Knee-Ups MWOD PreWOD:  Lateral distraction of hip - place band on rack about knee height.  Place band high in hip. Step away from rack sideways so the banded hip is closest and non-banded hip is furthest from rack. Squat down into deep squat.  Keep the foot active, not allowing the arch to collapse. Start with foot turned inward and rock knee in and out. Slowly move foot through neutral then turning out while rocking the knee in and out(adduction and abduction of hip while in flexion). Spend 2 minutes on each hip.  This is best done before WOD. PostWOD: Iliacus kettlebell smash -  the iliacus is a hip flexor, helping pull the thigh to the abdomen. When the iliacus is tight, an anterior pelvic tilt occurs. This adds strain to the lumbar spine that gets accentuated with weight lifting.  Smashing the iliacus can help "elongate" the muscle to allow a more neutral spine position to occur. Place a small kettlebell upright on the ground. Lie face down on the ground with the kettlebell handle just inside the anterior hip. The handle should run the same direction as the hip bone.  Floss the iliacus by slowly abducting and adducting the leg. Once you find a sore spot, internally and externally rotate the leg. Contract your abs for 5 seconds, then relax into the kettlebell handle for 10 seconds. Repeat until a change is noted in the tissue or for a max of 2 minutes. Spend 2 minutes on each side.  If the kettlebell is too difficult, a lacrosse ball can be used instead.