Fitness
A.5 rounds for time
run 200 meters
10 wall ball shots @ 20/14
10 p.lette push-ups
B.mobility
-bad X 60 seconds ea
-dorsi stretch X 60 seconds ea
-special shoulder #1 X 30 seconds ea
-DB external rotation @ 3020 X 10 ea
Performance
A.EMOM of 6 sets
-2 hang power snatches @ 60%
B.AMRAP in 12:00
run 200 meters
12 alternating DB snatches @ moderate weight
15 NJ burpees
C.mobility
-floor german hang X 30 seconds
-dorsi stretch X 60 seconds ea
-bad X 60 seconds ea
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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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