Fitness
A1. back squat @ 20X0 X 8-10 X 3; rest 45 seconds
A2. DB/KB single arm row @ 1020 X 6-8 each X 3; rest 90 seconds
B. row 60 seconds @ 85% X 5; rest 60 seconds
Performance
A. power clean @ 70% X 1.1.1.1 X 3; rest 90 seconds-speed
B. jerk (from rack) @ 70% X 3 X 3; rest 90 seconds-speed
C. barbell bent over row @ 1010 X 8-10 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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