Grandi 101 – –

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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 Snatch (power snatch if you can’t do squat snatch)

B. EMOM x 10 min ;build across

2-3 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 @same bar

* You need at least 30 sec pause

Þrek101

Metcon (No Measure)

A. Row vs. Bike

1000m Row

100 Airsquat

2000m Bike



600m Row

75 Airsquat

1200m Bike



300m Row

50 Airsquat

600m Bike

Remaining time:

50 Single Unders

10 Sprawls

5 Push-ups

Timcap: 32 min

Athugasemdir

athugasemdir