Fitness
A. clean pulls X 3 X 5; rest 90 seconds
B1. Handstand push-ups (belly to wall) X 3-5 X 5; rest 30 s
B2. Hollow plank X 25 seconds X 5; rest 90 seconds
Performance
A. Power snatch @ 60% X 2 X 6 EMOM
B1. Wall high bridge rotations X 6 alternating X 5; rest 20s
B2. Run 400 meters X 5; rest 60 seconds
C. Loaded cossack stretch for at least 60 seconds each side
D. Seiza w/back as close to the floor as possible for at least 60 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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