The Foundry Printers Row, The Foundry Union Station – Competitor
Strength
Push Press (1 single, followed by 5 fast reps)
Assistance
3×20 KB Swings (US) as heavy as possible
4×3 Snatch Grip Deadlift
Density
OTM 7
2 Legless rope climbs – use legs if you start to fail
Metcon
Metcon (AMRAP – Reps)
14min AMRAP
3 Hang Power Cleans 205/125
6 Broad Jumps 7’/5′
12 Russian Twists 55/35