Grandi 101 – –

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Metcon (No Measure)

A. You have 14 min to work your way up to your DAILY BEAUTIFUL 1RM Snatch (anyhow)

B. Alt EMOM x 14 min

B1. Max rep Hang Power Snatch @50-60% of heaviest lift in A.

B2. ca. 30 sec Clean grip Overhead hold w. controlled High knee raises @same barbell


Metcon (No Measure)

A. AMRAP 28 min @80% effort

10 Bent over shoulder fly w. light weight

8 Strict Toes to bar

10/10 KB Snatch @ca. 16/12kg

8/8 Single arm Thrusters @same KB

10 Strict controlled Mountain climbers

8/8 Dynamic Side plank


Metcon (No Measure)

A. Back Squat (low or high bar)

E3M x 3 sets

5 reps @ca. 75% 1RM

3 reps @ca. 85% 1RM

1 rep @95+%

B. E3M x 3 sets ;AHAFA

8-10/8-10 Bulgarian Split Squat + 10/10 Single arm Row + 10-15 Russian Leg lifts

C. ALT. EMOM x 9 min; AHAFA

C1. 30-40 sec Wall sit

C2. 30 sec 5/5 Banded Side Steps + 5 Banded Squats (make it harder by having KB in Goblet Hold)

C3. 8-12 KB Sumo DL High pull