Grandi 101 – –

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Metcon (No Measure)

A. E30s x 10 sets

2-3 High Hang Power Snatch @light weight

B. E30s x 10 sets

1 Above Knee Hang Power Snatch + 1-2 OHS @slightly heavier weight

C. E30s x 10 sets

1 Power Snatch + 1 Hang Squat Snatch @by feel

D. Alt EMOM x 14 min

D1. 3-5 Squat Snatch or 5-7 Power Snatches @by feel

D2. 30 sec Jump rope anyhow


Metcon (No Measure)

A. AMRAP 26 min @your best technical effort

10/8 Cal AirBike / Row

8/8 KB/DB C&J @ca. 16/12kg

6/6 Single arm Thrusters @same weight

8 Atlas Ball over shoulder ;AHAFA

20 steps Strict BearCrawl


Metcon (No Measure)

A. E2,5M x 3 sets

3 Deadlift @ca. 80% 1RM + 8-10 Banded Front raises to OH (use light plates if the band is to heavy)

B. E2M x 3 sets

8-10 Box Squat (low or high) ;AHAFA (but NEVER to failure) +

8-10 Banded Pull apart

C. Alt EMOM x 9 min

C1. 15- 20 KB Romanian Deadlift @ca. 32/24kg

C2. Max rep Push-ups

C3. 10/10 Single leg Hip Thrust