The Foundry Union Station – NC45
Warm-up
Warm-up (No Measure)
3 ROUNDS (5 MINUTE CAP)
5 Clean Deadlift
5 High Hang Muscle Clean
5 Strict Press
100m Run
Strength
Clean and Jerk (EVERY 1:00 FOR 10 SETS)
2 TNG Clean & Jerks*
*Increase weight every 2 sets. Loading should not exceed moderate-heavy. Rest remaining time b/t Sets.
Score is heaviest double.
Workout
Metcon (Time)
FOR TIME
400m Run
10 Clean & Jerks (Athlete Choice, Light)
300m Run
8 Clean & Jerks (Athlete Choice, Moderate)
200m Run
6 Clean & Jerks (Athlete Choice, Moderate-heavy)
-15:00 Hard Cap-
For Time…including all rest.