The Foundry Printers Row, The Foundry Union Station – Competitor
Weightlifting
6 Rounds
1 rep @ 85+%, immediately followed by 5 reps @ 65%.
Use 2 bars, around :90-2min rest between sets
Power Clean (6×1+5)
Assistance
4×8 Barbell Back Rack Lunges (each leg)
Density
OTM8
8 Toes to Bar – Keep legs as straight as possible
Metcon
Metcon (AMRAP – Reps)
5 Rounds
2:00 Work/2:00 Rest
200m Row
AMRAP Overhead Squats 135/95
Score = Total Squats
Assistance
3×15 GHD Sit Ups