Fitness
A. power snatch + OH squat X 3 X 4; rest 75 seconds(drop bar after each OHSQ rep--moderate weight)
B. row 150 meters all out X 6; recover as needed
C1. 10 strict toes-to-bar X 3; rest 30 seconds
C2. 30 seconds in hollow plank X 3; rest 60 seconds
Performance
A. front squat X 3-2-1; rest 2:00
B1. weighted pull-ups X 3 X 3; rest 90 seconds
B2. ring push-ups @ 3111 X AMRAP-1 (supinated @ top if possible) X 3; rest 90 seconds
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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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