Fitness
A1. pull-ups X AMRAP-1 (12 max) X 4; rest 30 seconds--odd sets strict, even sets kipping ok if athlete has 3+ strict pull-ups
A2. L-sit X 6-10 seconds X 4; rest 30 seconds
A3. run 400 meters (odd sets) row 400 meters (even sets) X 4; rest 90 seconds
Performance
A. In 10 minutes, work up to a heavy 2 repetition power snatch.
B. back squat X 3 X 3; rest 2:00 (no more than 82% 1RM)
C. close grip bench press X 3 X 3; rest 2:00
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proving ground 1. n. any place, context, or area for testing something, as a piece of scientific equipment, a theory, etc. 2. n. an area where dedicated individuals test their mettle by relentlessly pursuing excellence in performance based physical fitness 3. n. Louisiana's premier strength and conditioning organization
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