Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. EMOM x 10 min ;build across
1 Clean (anyhow) + 1 Front Squat + 1 Jerk (anyhow)
B. Alt EMOM x 18 min
B1. 5-7 Hang Power Clean @ca. 60% of heaviest lift in A.
B2. 6-8 Front Squat @same weight + 4-6 Lateral Burpees over bar
B3. 40-50 Double-unders / 60-75 Single-unders
Þrek101
Metcon (No Measure)
A. Alt EMOM x 12 min
A1. 4 Dbl KB Clean + 4 Front Squat ;build across
A2. 8-12 Box Jumps
B. AMRAP 14 min @your best technical effort
15/12 Cal Row / AirBike (change after each round)
5/5 Single arm Squat Clean Thrusters (Cluster) @medium weight
8 Strict Toes to bar / Knees to chest
6/6 Stride stand Row @same KB
4/4 Super slow Downward facing dog + knees to chest