The Foundry Printers Row, The Foundry Union Station – Competitor
Gymnastics
10:00 practice on planche position push ups, band assisted as needed.
Accumulate 3mins handstand hold on parallettes
Tabata Hollow Rocks
Handstand Push-ups (Death by Strict Reps – Flat surface)
Assistance
6×2 Broad Jumps
Strength
6 Rounds
1 Back Squat @ 85%+ immediately followed by 5 @ 65%. Use 2 bars, rest as needed between rounds
Assistance
5x10m Farmers Carry – build weight
Metcon
Metcon (Time)
3 Rounds @ 155/105
5 Hang Power Snatch
10 Hang Power Cleans
5 Push Press
20 Burpees