Fitness
A.for time
Row 600 meters
30 walking lunge steps
20/10 pull-ups
100 jump rope reps
20 hollow rocks
30 squat jumps
Row 600 meters
B.side plank X 30 seconds ea X 3; rest as needed
Performance
A.snatch @ ~ 77% X 2 X 4; seated twist X 15 seconds ea
B1.front squat @ 20X0 X 3-4 X 3; rest 30 seconds
B2. 3 CTB pull-up clusters sets X 2-6 reps ea cluster X 3; pec pnf X 15 seconds
C.Z2 as time allows (10-20:00)
*10 seconds b/t clusters reps.
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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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