Fitness
A. deadlift X 3 X 3; rest 2:00
B1. 1 arm overhead press X 5 (each side) X 3; rest 30 seconds
B2. Strict pull-ups (supinated) X AMRAP-1 X 3; rest 90 seconds
C. accumulate 90 seconds in hollow plank
*use kb or db for press
Performance
A. hang snatch @ 57% X 2 X 6 EMOM
B. In 12 minutes, work up to a heavy 2 rep deadlift.
C. EMOM for 6 sets
Odd sets=10-15 ring dips
Even sets=8-10 pistols (alternating)
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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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