Hang Squat Clean  Heavy Single 15 min. followed by… “Under the Lights” AMRAP 8: 3 Hang Squat Cleans (95/65) 3 Toes to Bar 6 Hang Squat Cleans (95/65) 6 Toes to Bar 9 Hang Squat Cleans (95/65) 9 Toes to Bar Continue adding 3 reps until time runs out. PureFit: AMRAP 8min: 2 KB Press 2 Walking Lunges 4 KB Press 4 Walking Lunges 6 KB Press 6 Walking Lunges If finish 6 reps start over at 2. Mobility WOD

1. Banded IR Shoulder Distraction - this can be done before WOD to bias shoulder into better hang and front rack position.  Place medium strength band on the pull up bar. Place the band around the shoulder.  Keep the banded shoulder externally rotated at all times.  Place the banded side arm behind your back with elbow at 90 degrees. Step forward with leg on banded side to create tension.  Allow the band to stretch the front of the shoulder.  Variation: do above, but instead of stepping forward to create tension, lie face down on the floor.  Spend 1 minute each side.
2.   Elbow and forearm smash/recovery - Lying on your side, rotate bottom arm so hand is towards the ceiling(externally rotate arm).  Place a barbell sleeve just above the elbow.  Place both legs, stacked, on top of the barbell for added tension.  Using the free hand, floss the tissue by rotating your wrist/hand up and down as well as bending and straightening the elbow.  Then remove barbell sleeve, rotate bottom arm with hand towards the ground(internally rotate arm) and place sleeve just above the elbow.  Floss again as described previously.  Next roll the barbell sleeve from the mid upper arm down the bicep to the elbow. Try to pull the sleeve as it rolls to loosen tacked down fascia.  Last, repeat the above sequence just below the elbow.  Spend 3-4 minutes a side.