Grandi 101 – –

“The hard part isn’t getting your body in shape. The hard part is getting your mind in shape“

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Metcon (No Measure)

A. Snatch

A1. EMOM x 5 min @YBTE

4-6 High Hang Power Snatch w. 1 sec pause at landing

A2. EMOM x 5min @YBTE

1 Power Snatch + 1 Low Hang Snatch (anyhow)

A3. EMOM x 6 min; AHAFA

1 – 2 Snatch (anyhow)

No rest between A1, A2 & A3.

B. Alt. EMOM x 10 min @YBTE

B1. 3-5 (Squat) Snatch @ca. 50-60% of A3.

B2. 6-8 Toes2Bar + 3-5 Sprawls


Metcon (No Measure)

A. AMRAP 26 min @your best technical effort

15/12 Cal Bike

6/6 Single arm Clean&Jerk @medium weight

20 Plate Jumps

6/6 Single arm Thrusters @same weight

20 Alternating Single Leg Russian Leg Lifts

B. Stretches w. coach


Metcon (No Measure)

A. You Have 15 Minutes to Work Your Way Up to 1RM Back Squat

B. E3M x 3 Sets @AHAFA

10 (5/5) Alt. BB Reverse Lunges

+ 12 (6/6) Alt. Weighted Box Step Ups (With two KB in FR)

+ 10-20 Seated Banded Rows

C. 10 Min Time Cap

Buy in: 1 Set of Barbell Bicep Curl 21’s

Then, 4 Rounds for Quality of:

10-20 Sec Spanish Squat Holds @Heavy Band

10-15 Weighted Victorian Raises on Box @Light Plates

10 Lower Ab Swipes/Russian Leg Lifts

Buy out: 1 Set of Barbell Bicep Curl 21’s