Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. EMOM x 12 min ;build across
1 Perfect Power Clean w. 2 sec pause at catch + 1 Push Press + 2-3 Jerk (anyhow)
B. AMRAP 12 min @your best technical effort
3-5 Strict Pull-ups for height
7-9 Push-ups
12 Box Jumps ca. 60/50cm (step down)
Þrek101
Metcon (No Measure)
A. E2M x 4 sets
5-7 Strict Pull-ups/chin-ups for height (scale as needed) + 7-9 Z Press + ca. 20-30 sec Hollow hold
B. AMRAP 18 min @your best technical effort
10 Crush grip KB Row
5/5 Single arm KB C&J
10 Dynamic Reverse Plank
15/10 cal Row / AirBike
*two people use the same rower and bike, change every other round