WARM-UP: 2 Rounds: 250m Row 10 Lunge to instep 10 Push-ups 10 Baby squats 10 Russian Swings SKILL: 3:00 Banded Shoulders :30 Bar hand :30 Knee above the hip swings 5 Sets of 6 Reps: 3 Push press + 3 Push jerks WOD: 4 Rounds: 15 Burpees 10 Power Cleans (135/95) 5 Shoulder to overhead