Grandi 101 – –

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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

Athugasemdir

athugasemdir