For Time: 10 Power Cleans (155/105) 50 Air Squats 10 Front Squats (155/105) 50 Air Squats 10 Push Jerks (155/105) 50 Air Squats 10 Clusters (155/105) *Cluster: Squat Clean Thruster PureFit 10 Med Ball Cleans 20 Air squats 10 Med Ball Squats 400M Row 10 Med Ball Press 20 Air squats 10 Med Ball clean/over the shoulder MWOD Banded Hip Distraction:  hook up band around rack and place band into high hip, find resistance and then move into deep lunge.  Contract and Relax, 10 sec, on 10 sec off. 2 min each leg High Glute Smash and Floss:  using a box, place your knees at 90 degrees.  Position ball onto your upper glute(just below top of pelvis), outside of your sacrum.  Floss by bringing knee to chest and internally/externally flaring the knee.