STRENGTH ON A 20:00 RUNNING CLOCK... Build to 3RM Clean & Jerk* *Power or Full, Athlete Choice WOD AMRAP x 7 MINUTES* Clean & Jerks (135/95)|(95/65) *Every minute including 3,2,1 go...perform 15 Air Squats PUREFIT AMRAP x 14 10 Medball Clean & Jerks 10 KBS 4 Shuttles *Every 2 min, perform 10 airsquats MOB PreWOD:  Overhead Primer - best done before but can also be done after push press or overhead movements.  Grab a lacrosse ball and either a 25# plate or medicine ball. Lie on your back and place the lacrosse ball at the base of the neck between the spine and shoulder blade. Hug the weight and floss the arm in an overhead position. Bridge the hips for added benefit PostWOD:  Shoulder Impingement Release:  This is a highly effective mobility exercise for shoulder pain.  You will need a med ball 6-15lb, and a lacrosse ball. Lay on back and place lacrosse ball on tender tissue near the scapula, hunt around for tenderness.  Then place med ball on chest holding it will opposite arm. Then bridge up, breathe and floss the arm in an overhead position or scarecrow. Try to work on each side for a total of 90 sec, you can switch shoulders and break it up in intervals of 30 sec, if too intense.  Also, you can use a foam roller or tennis ball to modify intensity.