Fitness
A.4 rounds for time
10 OHSQs @ 45/35
10 ring rows
Run 200 meters
B1.hollow plank X 20 seconds X 2; rest 20 seconds
B2.arched plank X 20 seconds X 2; rest 20 seconds
Performance
A.snatch @ ~ 80% X 2-3 X 4; bad PNF X 15 seconds ea
B1.back squat @ 20X0 X 3-4 X 3; rest 30 seconds
B2.D-bell bent over row @ X020 X 10 X 3; 20 pec pulses
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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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