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The Foundry Printers Row, The Foundry Union Station – Competitor

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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