Strength/Skill ON A 15:00 RUNNING CLOCK... Build to a Heavy Clean & Jerk WOD 3 ROUNDS FOR TIME 10 Power Clean (155/105)|(115/75) 10 Shoulder to Overhead PureFit 5 ROUNDS FOR TIME 10 Med Ball Cleans 10 Burpees 10 Alternating DB Snatch 100 M Row/Bike/Ski MWOD PreWOD:  Shoulder Rotation Primer -this will help activate and warm up the shoulder and lats for a better clean. Place a thin band around the ends of a barbell rack. Facing the band, lock out an arm, place hand on top band with thumb down, then step forward to create tension on the band.  Using your lats(not your forearm muscles) rotate the thumb from down to up and back 10 times. It may help to place other hand on your lats to engage them. Then, with the palm facing the floor, push through the shoulder to push the band further forward, then pull back using posterior shoulder.  Repeat 10 times. Now face perpendicular to the band and repeat sequence. Repeat on other side. PostWOD:  Anterior Shoulder Smash, 2 min each shoulder.