The Foundry Printers Row, The Foundry Union Station – Competitor
Strength
Deadlift
Assistance
6×2 Single leg hops for distance
5×5 Bench Press
6×2 Split Jerks
Gymnastics
5×5 Skin the Cat – hold 3 second pause in final position of every rep
10×1 Negative MU transitions – On high rings or low rings start in bottom of dip, control as slowly as possible around to under the rings
Strict MU Practice – Work on stringing together or accumulating singles.
Tabata Ring Kipping – focus on form