Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. E20s x 12 sets (4 min) @rather light weight
1 High Hang Power Snatch + 1 Snatch Balance
B. E20s x 12 sets @a bit heavier weight
1 Snatch High Pull + 1 Above knee hang power Snatch
C. E20s x 12 sets @AHAFA
1 Snatch (anyhow)
*rest 1 min between A, B & C.
B. For Time @your best technical effort
8 Lateral Burpees over bar
15 Thrusters @barbell only
6 Lateral Burpees over bar
12 Thrusters
4 Lateral Burpees over bar
9 Thrusters
2 Lateral Burpees over bar
6 Thrusters
*Time Cap 8 min
Þrek101
Metcon (No Measure)
A. Alt EMOM x 15 min
A1. 6-8/6-8 KB Snatch @medium weight
A2. 6-8/6-8 KB Shoulder to overhead
A3. 10-12 KB Squat Clean (one KB)
*use same KB through out
B. AMCAP 10 min @as hard as you can
Row / AirBike