3-Position Power Clean Build to a Heavy Complex 3 Rounds: 15 Hang Power Cleans (115/80) 15 Lateral Barbell Burpees   PureFit 4 Rounds 10 Med Ball Cleans 10 Walking Lunge 10 Ring Rows Med ball roll- up and back   Mobility WOD:  1) Tricep smash - Place barbell in a squat rack.  Smash and floss triceps from the elbow to mid upper arm.  Add weight to arm by placing a small medicine ball or kettlebell on the arm.  Floss by internally and externally rotating your forearm and your entire arm. This can also be done with a double lacrosse ball on the floor.  Freeing the triceps improves the front rack position. This can be done before or after the wod 2)T-spine smash with weight -  Lie on a double lacrosse ball along the thoracic spine about the level of your mid chest.  Place a 35# plate or 20# medicine ball on your chest. Wrap your arms around the plate or ball. Bring one arm overhead. Inhale for 4 seconds, exhale for 8 seconds. Repeat until you can fully relax on the exhale. Switch overhead arms.  Repeat inhale and exhale sequence. You may roll down the spine and repeat, working T3-T6 region.  This is to open the chest and improve shoulder range of motion after today's wod as well as to prepare you for tomorrow's wod.