Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. 15 Min E90s (Build Up)

A1. E90s x 4.5 Min (3 Sets)

1 Clean + 3 Front Squat + 1 Jerk

A2. E90s x 4.5 Min (3 Sets)

1 Clean + 2 Front Squat + 1 Jerk

A3. E90s x 6 Min (4 Sets)

1 Clean + 1 Front Squat + 1 Jerk

*Here You Choose, Power and/or Squat Clean and Push and/or Split Jerk

B. 12 Min AMRAP @70-80% Intensity

8 Dbl. KB Russian Swings

6 High Box Jumps

4 BMU or 4 Strict Pullups + 4 Pushups

2 Squat Cleans (80/55 kg)

Þrek101

Metcon (No Measure)

2 sets of 3 mini AMRAP’s

– Rest 90 sec between amraps

A. AMRAP 4 min @best technical effort:

8/6 Cal Bike

6 Toes2Bar / V-ups / Toe Touches

8/8 Hang DB Snatch

B. AMRAP 4 min

8/6 Cal Row

6 Sprawls

8 Wall Balls

C. AMRAP 4 min

16 Double-unders / 32 single unders

8 Lateral Box Step Overs

6 Box HSPU

Athugasemdir

athugasemdir