STRENGTH

12:00 to build to moderate/heavy 3 rep power clean and jerk

WOD

"Grace"

30 clean and jerks for time (135/95)(95/65)

PUREFIT

4 Rounds 4 Shuttles: overhead plate hold 12 Box Burpees :30 sec wall sit 12 KBS

 MWOD

Pre-WOD: Overhead Barbell mobility: Place a barbell in a rack about waist to chest high. Place both arms on the barbell, shoulder width apart, just above the elbow with a light kettlebell behind your head in both hands.  Allow the kettlebell to rest on the upper back as you push your head through your shoulders towards the floor.  Do several small pulses, then hold the stretch for 20 seconds. Repeat 2-3 times. This will stretch shoulders, lats and triceps.  It hits whatever is tight and limiting your clean and jerk.

Post-WOD:  Wall assisted QL smash -using a lacrosse ball smash the quadratus lumborum, which runs from the base of the rib cage to the top of the pelvis.  Lie on your back with your bottom as close to the wall as possible to create a deep squat position with your feet on the wall. Place the lacrosse ball next to the spine, below the ribs.  Smash all areas slowly the ball laterally and down. When you find tender/painful areas, floss the QL by further externally rotating leg, internally rotating leg and bringing knee to chest. If an area is too tender to bear your weight.  Contract the back and hold breath for 4-5 seconds. Relax back and exhale for 8-10 seconds. Repeat until tissue changes. Spend about 2-3 minutes on each side.