Fitness
A.AMRAP in 12:00
Run 200 meters
8 sprawl-to-layouts
10 box step-ups @ 24/20
B.EMOM for 10 sets
odd=hollow plank X 15 seconds
even=arched plank 15 seconds
Performance
A.snatch @ ~ 75% X 3 X 4; single leg seiza X 15 seconds ea then rest as needed
B1.back squat @ 20X0 X 5-6 X 3; rest 20 seconds
B2.pronated ring rows @ X020 X 6-10 X 3; pec PNF X 15 seconds ea
C.Z2 as time allows (10-20:00)
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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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