Fitness
A1. back squat @ 30X1 X 6-8 X 4; rest 30 s
A2. weighted pull-ups X 6-8 X 4; rest 90 seconds
(extra weight if over 8 strict pull-ups)
B1. ring push-ups X 6-8 X 4; rest 0 seconds
B2. hollow plank X 30 seconds X 4; rest 60 seconds
Performance
A. hang snatch + OHSQ w/2 sec pause @ bottom @ 62% X 10 EMOM
B. back squat @ 30X0 X 8-10 X 3; rest 2:00
C. push press @ X111 X 8-10 X 3; rest 2:00
D. accumulate 75 seconds in hollow plank
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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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