Strength/Skill Power Clean and Push Jerk 2-2-2-2-2 WOD: 15-12-9 Clean and Jerk (135/95)(95/65) 30-24-18 Cal Row or 400/300/200m Run PureFit: 15-12-9 DB Clean and Jerk 20-14-8 Cal Row or 200m Run Mobility WOD: Pre-WOD - Overhead tissue smash - Lie on your back. Place a lacrosse ball in your armpit near the insertion of your lat and rotator cuff. Slowly roll onto that side, smashing the underlying tissue. Pressure more weight into the ball and slowly oscillate around the posterior armpit area focusing on tender tissue.  If a spot is really tender, contract and inhale X 4 seconds, relax and exhale X 8 seconds for 3 rounds. Spend 1-2 minutes a side Post-WOD - Banded Lat Stretch - place medium band on pull up bar.  Place right wrist through band and grab band. Facing pull up bar step back to create tension while hand faces the ceiling.  Allow band to pull arm while lowering chest. Then swing right leg behind and across the left leg to stretch the right latissmus dorsi.  Stretch for 45-60 seconds. Repeat on the left side.