Weightlifting

1) Jerk, 2-2-2, 3x2

Notes
Build over the first three sets. The weight you used on the third set should be repeated for the remaining three sets. Aim to find a weight which is challenging, but manageable with sound mechanics.

Sport

@ 0:00
"TK"
AMRAP 20:
8 Strict Pullups
8 Box Jumps, 36"/28"
12 Kettlebell Swings, 32kg/24kg

@ 25:00
AMRAP 20:
100' Walking Lunge, 55#/35# Dumbbells
100' Handstand Walk
600m Run

Notes
Pullup: At the top, the chin must be both be higher than the bar and break the vertical plane of the bar, i.e. the chin cannot be behind the bar. Count the repetition upon returning, under control, to the hollow hang at the bottom, not when the chin clears the bar at the top.

Accessory

Full Range Calf Raise w/10 Second Eccentric, 3-4x8-10

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. If this is your first time performing this exercise, do not add weight until the soreness from doing it with bodyweight is mild.

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