AMRAP 15: 15 Hang Power Cleans (95/65) 60 Double Unders 15 Overhead Squats (95/65) 400m Run or 400m Row/Ski

PureFit: AMRAP 15: 15 DB Hang Power Cleans 60 Single Unders 15 Goblet Squats 200m Row/Ski or 200m Run MWOD Pre-WOD: Posterior shoulder capsule mobilization:  Lie on your back with 25 or 35# KB in one hand  with arm extended and shoulder at 90 degrees(flexion).  Allow the KB to push the humerus through the back of your shoulder.  Gently rotate the hand in and out. Spend 1-2 minutes on each side. This is a gentle mobilization to place the shoulder in a more anatomically favorable position.  You may not feel a stretch in the back of the shoulder. Just allow the weight to push you shoulder flat into and through the floor. Post-WOD:  Calf box stretch - using a box or the wall, stretch the achilles.  Stand close to the box or wall, place on foot flat against the box and slide heel to the floor.  Keeping knee soft, lean forward and hold stretch for 30 seconds. Repeat with knee bent. Take 1-2 steps away from box/wall. Place same foot flat against the box/wall and slide heel to the floor.  Lean body forward and hold stretch for 30 seconds. Repeat with bent knee. Repeat the whole sequence on the other side