Weightlifting

Clean Pull + Power Clean + Jerk, 6x1, add 5-10lbs to your top weight from two weeks ago

Sport

1) 15 Rounds For Time:
5 Ring Dips
5 Sumo Deadlift High Pulls, 95#/65#
5 Wall Ball, 20#/14# to 10'

2) For Time:
150 Double Unders
100' Handstand Walk
75 Burpees
75 GHD Sit-Ups
75 Back Extensions
75 Toes-to-Bar
75 Burpees
100' Handstand Walk
150 Double Unders

Accessory

Full Range Calf Raise w/10 Second Eccentric, 4×8-10

Notes
Stand on a plate or other surface so that your calf is stretched with your heel on the floor. Perform a calf raise to the top, pause, then conduct a 10 second eccentric. Perform 8-10 reps, prioritizing the length of the eccentric. Do not add weight to this exercise until the soreness from doing it with bodyweight is mild.

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