Grandi 101 – –

„The most important investment you can make is in yourself“

Hreysti101

Metcon (No Measure)

A. EMOM x 16 Min

A1. EMOM x 5 Min (light weight)

2 Hang Snatch High Pull

1 Hang Muscle Snatch

1 Hang Power Snatch

A2. EMOM x 5 Min

2 Hang Power Snatch

1 Power Snatch

A3. EMOM x 6 Min

1-2 Power Snatch

Rest 2 Min

B. Intervals @90% Intensity:

3-2.5-2 Min On, 90 Sec Off x 3 Rounds

10 Power Snatch (50/35 kg)

15 Russian KB Swings (32/24 kg)

Remaining Time: Wall Balls

Þrek101

Metcon (No Measure)

A. Finish ca. 4 rounds in 12 min for Quality, AHAFA

6-8 / 6-8 Single Arm DB Row against support

10 Lateral Box step overs (with DB or DB’s)

6-8 / 6-8 DB Push Press

10/10 Side Plank w. Leg raises, slow and controlled

* Rest 2 minutes before B

B. AMRAP x 16 min @Your Best Technical Effort

150m Run or 12/10 Cal Bike

10 KB’ Sumo Deadlift High Pull

8/8 Split squats (with KB Overhead or in Front rack)

3 rounds of:

10 Strict Mountain Climbers (Crossbody)

10 Toe Touches

Athugasemdir

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