WOD NOTES:
Testing your core endurance.
Scores will be calories + core exercise.
Fitness
3 sets
Scapular engaged bar hang x 20-30 seconds
DU practice x 30 seconds
Kipping practice and hollow body hold prep
6 sets
45 sec Assault bike
45 sec Hollow rocks
Rest 1:30
Performance
3 sets
Scapular engaged bar hang x 20-30 seconds
DU practice x 30 seconds
Kipping practice and T2B prep
6 sets
45 sec Assault bike
45 sec T2B
Rest 1:30
Sport
Lacrosse ball shoulder opener x 2 minutes
Prayer stretch x 2 minutes
Repeat as needed based on individual mobility
Empty bar complex:
Muscle snatch + BTN press + drop snatch + OHS
perform 3-5 sets or until feeling warm
E2MO2M x 7
Snatch
Start @50% and add 5-10% each set if possible
4 sets
Snatch balance + 2 OHS
EMOM x 12
3 OHS @135/95
2 CTB
Every set add 2 CTB
