Welcome to World Class Fitness.

7 x 3-Position Clean

10-8-6-4-2
Thrusters
T2B
Burpees over Barbell

7 x 3 Push Press

10-8-6-4-2
Clean & Jerk @ 155/115
400m Run between sets

7 x 3-Position Snatch (Floor, Knee, Hip)

50 Wall Ball
50 Pull Ups
50 Double Unders
50 KB Swings

30 Burpee Muscle Ups
or
50 Burpee Pull Ups

Then

21-15-9
Deadlift Box Jump

15 minutes to find 3RM Back Squat

5 Rounds
5 C2B Pull-ups
10 Burpees
15 Wall Ball m
30 seconds rest between rounds

500m Row

50 TGU for time

500m Row

50 TGU for time

10 x 1 Clean, EMOM

10-8-6-4-2
Clusters @ 115/75
Pull Ups
5x Double Unders

This means on the first round, you will do 10 clusters, 10 Pullups, 50 Double Unders. You will then continue down the ladder.

10 x 1 Snatch, EMOM

5 x 5 Back Squats @ 75%

For Time:
50 KB Snatch
40 Burpees
30 Goblet Squats
20 Box Jumps
10 T2B

Let’s take a minute to say happy birthday to the baddest man there is…. The Man. The Myth. The Legend. Jon Clancy.

To honor such an occasion, you will squat.

100 Back Squats. Every time you rack the bar, you will run 400m.

Then, you will all assemble at Terrapin in Rhinebeck this evening.