8:00 to work on TnG Snatches Then: 28-21-14-7 Power Snatch (95/65) 400m Run after each round PureFit: 21-14-7 KBS Lunges 400M Row/Ski after each round MWOD PreWOD:  Calf Stretch with 25-35# plate:  similar to stretching calf against wall or pullup rig post.  Place the plate near the pullup post so that you can hold on.  Position ball of foot onto plate, heel on ground. Then internally rotate foot (from the heel, not the ankle)  Step other foot in front, onto plate. Activate the glute and quad of the leg that you are stretching the calf.  If you lose activation of glute, regain and continue for 90 seconds per leg. PostWOD: KB Quad smash - 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 seconds on each spot.