5 Rounds, On the 5:00 5 Dumbbell Hang Clean and Jerk, Left Arm (50/35) 5 Dumbbell Hang Clean and Jerk, Right Arm (50/35) 10 Alternating Dumbbell Power Snatches 10 Chest to Bar Pull-Ups 15/12 Calories PureFit: 5 Rounds, On the 5:00 5 Dumbbell Hang Clean and Jerk, Left Arm 5 Dumbbell Hang Clean and Jerk, Right Arm 10 Alternating Dumbbell Power Snatches 12 Calories MWOD Pre-WOD: Thoracic Spine/High Trap Lacrosse Ball Smash - Lie on your back with lacrosse ball on high trapezius(next to spine where neck and torso meet). Place the plate or medicine ball on your chest. If you are sore, no extra weight is needed. Wrap arms around plate or ball.  Place feet flat on the floor and bridge hips up. Bring same side arm into the overhead position with thumb pointed towards the floor. Come in and out of this position slowly 5-10 times. You can also reach from overhead towards opposite wall, to hips. Then flip hand towards the flood and do a few shoulder shrugs. Then move lacrosse ball down about 2 inches and repeat.  Move the lacrosse ball down another 2 inches and repeat. Repeat whole sequence on the other side. Post-WOD:  Elbow and forearm smash/recovery - Lying on your side, rotate bottom arm so hand is towards the ceiling(externally rotate arm).  Place a barbell sleeve just above the elbow. Place both legs, stacked, on top of the barbell for added tension. Using the free hand, floss the tissue by rotating your wrist/hand up and down as well as bending and straightening the elbow.  Lift barbell sleeve, rotate bottom arm with hand towards the ground(internally rotate arm) and place sleeve just above the elbow. Floss again as described previously.   Last, repeat the above sequence just below the elbow. Spend 3 minutes a side.