• Trigger/Warm-up/Mobilise/Activate
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  • 1) Benchmark WOD – “Elizabeth” – Complete 21-15-9 of the following for time:
  • Cleans (Squat) (42,7 kg / 61 kg)
  • Ring Dips
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  • Score = Time
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  • then…
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  • 2) Practice (15 min) a free headstand to a kipping HSPU and return to a free headstand (this is 1 rep)
  • Hint – use an abmat or towel for your head
  • Scaling – start at the wall and elevate the position of your head (bumpers) to reduce the HSPU distance
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  • Score = Number of successful reps in 15 min
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  • then…
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  • 3) Accumulate 2-4 minutes of total HS hold time at a wall (for those who can free handstand do so)
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  • Score = Time taken to accumulate this hold time
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  • Cool-down/Trigger Ball/Foam Roll/Stretch
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  • Featured Image – Lawrence on heavy hang power cleans while Casper, Verena & Rob cheer him on!