Strength
Snatch Balance - 8x1

WOD
12 AMRAP
1,1; 2,2; 3,3...
Burpee Box Jumps (30/24)
Chest 2 Bar Pull Ups

REC
5x8 (Each arm) - Single Arm KB Clean & Jerk

World Class Fitness in 100 Words
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."
-Coach Greg Glassman