Grandi 101 – –

“Confidence is something you create when you believe in yourself“

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Metcon (No Measure)

A. E30S x 10 Sets @YBTE

1 High Hang Power Snatch +

1 Above Knee Hang Power Snatch (w. 1 sec pause in landing)

B. E30S x 10 Sets; AHAFA

1 Power Snatch

*1 min rest between A & B

B. For Time @YBTE

1-3-6-9-12-9-6-3-1 reps of:

Power Snatch (50/35kg)

Lateral Burpees Over Bar


Time Cap: 15 minutes


Metcon (No Measure)

A. E2,5M x 5 sets

12-16 Gorilla Row (AHAFA)

6-8/6-8 Split Squats (AHAFA)

20-30 Sec Plank

B. AMRAP 13 min @Your Best Technical Effort

10 Ground 2 Overhead with Plate

12 (6/6) Forward Lunges (with Plate Overhead)

14 Plate Jumps

16 Alt. Heel Taps


Metcon (No Measure)

A. Alt. E90s x 6 Sets (3 Sets of Each)

A1. 6 Front Squats @75% of FS 1RM

A2. 6/6 Single Arm DB/KB Overhead Split Squat

B. Alt. EMOM x 8 Sets (4 Sets of Each)

B1. 10-16 Weighted Alt. Box Step Ups

B2. 10-16 Double KB. Sumo Deadlift

C. Alt. E30s x 10 Sets (5 Sets of Each)

C1. 10-20 Sec RKC Plank

C2. 10-20 Sec V-Up Hold