The Foundry Printers Row, The Foundry Union Station – Extra Credit
Weightlifting
JERK
– Work up to a heavy complex of 2 push press + 1 split jerk
Overhead Complex
2 Push Press + 1 Jerk
Stability
YOKE CARRY
4 sets of 30 meters (3 lengths of the rig)
– 110% of 1RM Backsquat
– Rest 3-4 minutes
– Set the yolk down and turn around at each end
Metcon (AMRAP – Rounds and Reps)
Sets and distance