Grandi 101 – –

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Metcon (No Measure)

A. 15 Min EMOM (Build Up)*

A1. EMOM x 4 Min

3 High Hang Snatch High Pull + 2 High Hang Snatch

Rest 1 Min

A2. EMOM x 4 Min

2 Hang Snatch + 1 Snatch

Rest 1 Min

A3. EMOM x 5 Min

1-2 Snatch

*Here You Choose, Power and/or Squat Snatch

B. 12 Min AMRAP @70-80% Intensity

6 Power Snatch (50/35 kg)

8 Burpee Box Jumps

10 Toes to Bar

25 Air Squats

*Try to do Quick Singles in the Power Snatch Instead of Touch and Go


Metcon (No Measure)

A Alt. EMOM x 12 min

A1. 4-6/4-6 DB Snatches (Build Up)

A2. 6- 14 Toes2Rings/Toes2Bar/Russian Leg Lifts/Toe Taps (x2)

A3. 4-8 Explosive Box Jumps w. powerlanding (Try to go higher than usual)

B. E3M x 5 Sets @YBTE

150m Run/350m Bike

12- 16 Alt. DB Snatches

6- 8 Burpee Box Jumps/ Sprawls to Step Ups

*Goal is to keep same tempo throughout the workout