Grandi 101 – –
Hreysti101
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
Þrek101
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