Grandi 101 – –

Hello Tuesday! Monday was good, Tuesday will be even better 馃檪

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Metcon (No Measure)

A. EMOM x 12 min @Your Best Technical Effort:

1 Power Snatch

1 Hang Snatch (squat or power)

2-3 Overhead Squat

* Build across and focus on great technique.

**Keep the bar close and try to hit the contact spot in every single lift.

B. Five Rounds for time @YBTE:

500m Row or 1000m Bike

15 Overhead Squats @Ca. 40/30kg

*Aim for going unbroken in the OHS. Do Front Squat instead of OHS if you need to.

Time Cap: 18 min


Metcon (No Measure)

A. EMOM x 16 min @YBTE:

A1. 12-16 Gorilla Row

A2. 10-14 Lateral Step Ups Over (with weight if you want)

A3. 8-12 Russian Swings + 8-12 Romanian Deadlifts

A4. 15-20 Sec Hollow Hold + 15-20 Sec Superman Hold

Rest ca. 2 min

B. EMOM x 12 min @YBTE:

B1. 6-8/6-8 DB Snatch

B2. 30-40 Sec Jump Rope Anyhow

B3. 8-12 Sprawls to Box Jumps/ Step Ups


Metcon (No Measure)

A. E2.5M x 4 Sets

5 Front Squats @75% of Front Squat 1RM

+ 7/7 Single Arm DB Row @AHAFA

B. E2M x 4 Sets

7-9/7-9 Ipsilateral DB Bulgarian Split Squats @AHAFA

+ 20-30 Sec Reverse Grip Banded Tricep Pushdown @Light to Medium Band

C. 3 Giant Sets

12-16 Weighted Bench/Low Box Alt. Step Ups @AHAFA

12-16 Banded Side Steps

12-16 KB/DB Plank Pull-Through

1 Minute Rest