Grandi 101 – –

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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

Athugasemdir

athugasemdir