Skill - Split Jerk (feet placement)
Strength - Bench 4 x 5 (Working to a 5 RM)
* Work shoulder mobility on the band and lacrosse ball
WOD - 13 Minutes - Every Thirty Seconds (155lb/95)
- Hang Clean
Then: 2 minute rest
Divide into 3 teams - Row 500m per person as fast as possible. 2nd place team has 20 burpees and 3rd has 30 burpees.