Fitness
A. clean and jerk X 3 X 3 (moderate weight); rest 90 seconds
B. front squat X 3-2-2; rest 2:00
C. ring pull-ups X 5-8 @ 1111 X 4; rest 90
seconds
Performance
A. ring dips @ 3111 X AMRAP-1 X 5; rest 90 seconds (use turnout @ top if possible)
B. 8 sets total
odd sets: AD 30 seconds @ 90%; rest 60 s
even sets: row or run 30 seconds @ 90% (athlete’s choice-must pick Either run or row, not both); rest 60 s
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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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