Weightlifting

Jerk 1-1-1, 3x1

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
AMRAP 10:
10 Squat Cleans, 185#/125#
50 Double Unders

@ 10:00
AMRAP 10:
10 Bar Muscle-Ups
Run 200m

@ 20:00
AMRAP 10:
10 Deadlifts, 275#/185#
50 Double Unders

@ 30:00
AMRAP 10:
10 Handstand Pushups
Run 200m

Notes
All four of these AMRAPs roll straight through, so you are working for 40 minutes non-stop. You must use one barbell and load it yourself. You may not add weight until after the clock hits 20:00.

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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