Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. 20 Min EMOM (Build Across)
A1. EMOM x 4 Min
5 Power Snatch (Touch and Go)
A2. EMOM x 4 Min
4 Power Snatch (Touch and Go)
A3. EMOM x 4 Min
3 Power Snatch (Quick Singles)
A4. EMOM x 4 Min
2 Power Snatch (Quick Singles)
A5. EMOM x 4 Min
1 Power Snatch
B. In 9 Minutes Finish 3-4 Rounds For Quality Of:
5 OHS (From Rack)
6/6 Single Arm KB Snatch to Push Press
7/7 Front Foot Elevated Reverse Lunge (Weighted)
Þrek101
Metcon (No Measure)
A. Alt. EMOM x 8 min; AHAFA
A1. 4-6/4-6 DB Snatches
A2. 30-40 Sec Row/Bike at a steady pace
B. 5 Rounds for Time @YBTE
16 (8/8) DB Snatches (hang DB snatches)
14 (7/7) Lateral Punt Lunges w. DB
12/10 Cal Bike/Row
16 (8/8) DB Push Presses
14 (7/7) Alt. Reverse Lunges w. DB (elevated if you can)
12/10 Cal Row/Bike
TimeCap: 20 min
Metcon (No Measure)
A. Alt. EMOM x 8 min; AHAFA
A1. 4-6/4-6 DB Snatches
A2. 30-40 Sec Row/Bike at a steady pace
B. 5 Rounds for Time @YBTE
16 (8/8) DB Snatches (hang DB snatches)
14 (7/7) Lateral Punt Lunges w. DB
12/10 Cal Bike/Row
16 (8/8) DB Push Presses
14 (7/7) Alt. Reverse Lunges w. DB (elevated if you can)
12/10 Cal Row/Bike
TimeCap: 20 min