Teams of 3 AMRAP 20: 12/9 Calorie Row 8 Burpees 4 Clean and Jerks (115/85)*

In today’s team workout, athletes will complete full rounds before switching out to their next teammate. After six total rounds, or two rounds each, athletes will add weight to their barbells. Men will increase by 20# total and women by 10# total. The weights go as followed: (115/85, 135/95, 155/105, 175/115, 195/125). In order to hit the correct stimulus, athletes should choose weights that, if fresh, they are capable of completing 15-12-9-6-3 repetitions without dropping respectively.

Mobility WOD: 1) Forearm and Bicep smash - this is very beneficial after barbell, row, bar workouts.  It will also help symptoms of tennis elbow and golfer's elbow.

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(optional).  Using the free hand, floss the tissue by rotating your wrist/hand up and down as well as bending and straightening the elbow.  Then remove 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.  Next roll the barbell sleeve from the mid upper arm down the bicep to the elbow. Try to pull the sleeve as it rolls to loosen tacked down fascia.  Last, repeat the above sequence just below the elbow.  Spend 3-4 minutes a side. Repeat the above sequence with the barbell below the elbow.  When the hand is towards the ceiling and towards the floor, instead of bending and extending at the elbow to floss the bicep, roll the wrist, make a fist and extend the fingers to floss the forearm.