The Foundry Printers Row, The Foundry Union Station – Extra Credit
odd: 10-16 shoulder taps*
even: 30 second isometric GHDSU hold with a 10-25 # plate**
*Try and make the taps slow, controlled and fluid. Focus on shifting your hips and bodyweight to your planted arm while you raise the opposite arm to your shoulder.
**Your body should be in an extended supine position (lying face up). Keep your glutes and gut tight and hold that position for 30 seconds.
Snatch-Grip Push Press (Behind Neck)
Snatch Grip Push Press (Behind Neck)
110% 1RM Snatch