Fitness
A1.deadlift @ X1drop X 6-8 X 3; rest 30 seconds
A2.ring push-ups w/RTO @ 31X1 X 8-10 X 3; rest 90 seconds
B.6-1 strict pull-up ladder
C.forward/backward ape (control focus) X 10 X 3; rest as needed
RTO means ring turn out.
Performance
A.In 9:00, work to a moderate 1.1.1 hang power snatch--great speed and technique-may warm-up to 65/35 before time starts.
B.back squat @ 20X0 X 3 X 3; rest 2:00
C1.ring push-ups w/RTO @ 30X0 X 8-10 X 3; rest 30 seconds
C2.barbell bent over row @ X020 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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