Strength

   Oly complex: 5 sets

      1 Power clean

      2 Hang power cleans

      3 Jerks

-rest 1:30 b/n sets-

WOD

   5 clean & jerks (135/95)

   200m run

   10 clean & jerks (135/95)

   400m run

   20 clean & jerks (135/95)

   800m run

(18:00 time cap)

PureFit

5 Med Ball Clean and Jerks

200 M Row

10 Med Ball Clean and Jerks

400 M Row

15 Med Ball Clean and Jerks

800 M Row

(18:00 time cap)

Mobility WOD: Pre -First Rib Mobilization- hold lacrosse ball on rack, keeping back flat lean forward to about 90 degrees of hip flexion, then place lacrosse ball in high trap near neck. Floss by moving arm up, back and out. Move lacrosse ball from base of neck to mid clavicular line. Smash until you find a sore or tight spot, then floss. Push the weight of your body into the lacrosse ball as you smash and floss.  Variation - tennis ball on PVC pipe or lacrosse ball on rack while lying supine. This will help the overhead position

Post-WOD - Yoga anterior shoulder stretch - Lie face down on the floor with arms perpendicular to body(like a cross). Roll the body to the right while keeping the arm in place to stretch the left anterior shoulder.  Take 3-5 deep breaths. The goal is to elongate the spine with inhalation and rotate into the anterior shoulder stretch with exhalation. Try to rotate a little further with each exhale. Repeat the above on the same side with the elbow bent at 90 degrees. Then repeat the whole cycle on the other side.