Power Snatch Build to Heavy Set of 2 For Time: 20 Burpee Box Jump Overs (24/20) 30 Power Snatches (75/55) 40 Overhead Squats (75/55) 35/25 Calorie Row PureFit AMRAP x 12 10 Wallball Situps 10 Goblet squats 10 Alternating Hand walks on Plate 10 Cal Row or 5 shuttles   Mobility WOD: 1) KB Quad smash - this is great to do after all of the box jumps, squats and rowing today.  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 90-120 seconds on each spot.  If time allows, spend up to 5 minutes on each side. 2) Anterior shoulder smash with barbell -  this will help your shoulders recover after the overhead movements today. Lying on your back, place the sleeve of the barbell where the shoulder and chest meet.  With shoulder and elbow at 90 degrees, push palm to the floor, return to starting position, repeat.  You may place your foot on the barbell for added tension. Roll the end of the barbell around to work on sore spots.  Spend at least 2 minutes on each shoulder.  If the barbell is too intense, lie on your stomach with a lacrosse ball on the right anterior shoulder(where arm and shoulder meet).  Place the right hand behind your back. Hunt and peck to find the tender spots, then floss. Repeat on the left shoulder.