Grandi 101 – –

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Metcon (No Measure)

A. Alt. E30s x 10 sets (5 min) – light to medium weight @YBTE

A1. 1 Snatch High Pull + 1 Hang Power Snatch

A2. 1 Power Snatch + 1 Hang Squat Snatch (power snatch if you can’t do squat snatch)

B. EMOM x 8 min- Build across to AHAFA

1-2 Snatch (Squat or Power Snatch)

C. E90s x 6 sets (9 min) 5 TNG Power Snatch @ca. 50% 1RM + 6-10 Lateral Sprawls over bar + 5 Front Squat @same bar

* You will need at least 30 sec pause between sets so lower the rep scheme if you need to or lower the weight


Metcon (No Measure)

Alt EMOM 10

A. 10 Alt Dbl KB flow, one hand Snatch and one hand clean, switch every rep

5/5 Dbl KB mix overhead rack curtsy squat

B. For time 4 rounds, time cap 20 min

10 DB power clean

10 DB Front Squat

Row 300m

5 Burpees

10 DB Deadlifts