WOD FOR TIME 12-9-6 Hang Squat Clean (135/95)|(95/65) Box Jump (20/20) 9-7-5 Hang Squat Clean (155/105)|(115/75) Box Jump (24/20) 7-5-3 Hang Squat Clean (185/125)|(135/95) Box Jump (30/24) COOL DOWN 5:00 Slow Pace on your choice bike/ski/rower PUREFIT 15-12-9-6-3 Med Ball Squat Cleans Step Ups COOL DOWN 5:00 Slow Pace on your choice bike/ski/rower MWOD Banded triple bully - face away from the rack. Place one end of a medium sized band around the elbow and step on the other end.   Place the banded arm behind your back, sliding the arm up the back as high as possible. Grab the rack pole with the thumb up.  Allow the band to pull the elbow down and stretch the front of the shoulder. If you don't feel a stretch, slide down the pole by bending your knees.  If you are short or lose tension in the band, wrap the band around the foot 1-2 times.  Stretch each shoulder for 45-60 seconds. This stretch allows you to get in a good pulling position for cleans and catch with the elbows up   Barbell Quad Smash:  position sleeve of barbell over upper quad, flatten back and slowly push barbell into thigh, working down quad, keeping foot neutral.  Start at top again and move foot internally, slide bar down slowly. Start at top again and move foot externally, slide bar down slowly. 2 min per leg.  You can use a kettlebell or medicine ball if you prefer