MOBILITY

Thoracic
Hips
Front rack
Ankles
Wrists

1 GYMNASTIC SKILL

A) 10min Hand stand skills

B)  10min EMOM
1st – 15m Hand stand walk
2nd – 20sec L-sit hold

2 “DOUBLE HEAVY GRACE”

A) In pairs or threes complete for time
60 Clean and jerks 70/50kg

B) In pairs or threes complete for time
60 Clean and jerks 92.5/65kg

Each time you swap perform 5 Strict pull ups

Image courtesy of Hookgrip