Grandi 101 – –

„Be yourself but be your best self“

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Metcon (No Measure)

A1. E90s x 4.5 Min

3 Hang Squat Clean

A2. EMOM x 3 Min

2 Hang Squat Clean

A3. EMOM x 3 Min

1 Hang Squat Clean

B. E3M x 3 Sets

5 Back Squats @ca. 75% of 1RM

10-15/10-15 Single Arm DB Row

15-20 Banded OH Tricep Extension

C. For Time @70-80% Intensity

6-10-14-18 Reps of:

Hang Power Clean (43/30 kg)

Front Squat

*10 Toes To Bar After Each Round

Time Cap: 11 Min


Metcon (No Measure)

A. EMOM 16 min; AHAFA

A1. 6-8/6-8 Gorilla Row

A2. 8-10/8-10 Bulgarian Split Squats

A3. Farmers Walk 2x 15m w. 2xKB

A4 8-10/8-10. High Knee raises w. Atlasball in bearhug

B. AMRAP 12 min @your best technical effort

150 m Run or 300m Bike

6/6 KB Split Squat Thrusters

8 Balance Burpee (to Plate)

10 Drop Squats (From Plate)