Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. Alt E30s x 10 sets (5 min) @light to medium weight
A1. 1 Snatch High Pull + 1 Hang Power Snatch
A2. 1 Power Snatch + 1 Hang Squat (anyhow)
B. EMOM x 8 min ;build across
1-2 Snatch (anyhow)
C. E90s x 6 sets (9 min)
5 TNG Power Snatch @ca. 50% 1RM + 6-10 Lateral Sprawls over bar + 5 Front Squat
Þrek101
Metcon (No Measure)
A. EMOM 8 min
8 American KB Swing @ca. 24/16kg
8 Air Squat
4 Sprawls
Remaining Time of the Min: Jump rope anyhow
B. 4 Rounds for time of:
Buy In: 40/30 Cal Row / AirBike
20 DB Clean & Jerk @medium weight
15 DB Goblet Squat
15 Toe Touches w. DB
20 Alt OH/FR Reverse Lunges
Buy Out: 40/30 Cal Row / AirBike
*Time Cap: 20 min