Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. Alt EMOM x 12 min @medium weight
A1. 3 Hang Power Snatch w. 1 sec pause at catch + 1 OHS
A2. 1 Power Snatch + 2 Below Knee hang Snatch
B. Intervals, 30 sec on : 60 sec off x 4 sets @100% effort! ALL OUT from start to finish!
Max Cal AirBike
Þrek101
Metcon (No Measure)
Partner up – 3×12 Min Amrap – 2 Min Btw.
A. 12 Min AMRAP – Split Reps at Will
100 DU/200 SU
80 Dynamic Side Plank
60 Sec Hollow Hold
40 Cal Row
20 Pikes On Rower
B. 12 Min AMRAP – Split Reps at Will
50 Hand to Hand Swing
40 Alt. DB Snatch
30 Goblet Squat
20 KB Clean & Jerk
10 KB Snatch
C. 12 Min AMRAP – I go, You go
16 Drop Squat
12 Push Ups
8 Box Jumps
4 Wall Walks