Grandi 101 – –

“Surround yourself with people who are only going to lift you higher“

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Metcon (No Measure)

A. EMOM x 14 min @Your Best Technical Effort

Min. 1-6:

1 Snatch High Pull

1 Power Snatch

1 Hang Snatch (Power or Squat)

Min 7- 14 (5-8 sets):

1-2 Snatch (Anyhow)

B. 10-9-8-…1- of:

Power Snatch (ca. 50/35kg or weight that allows you to move great)


*20 Double Unders/40 Single Unders after each round

TimeCap: 14 min


Metcon (No Measure)

A. Alt. EMOM x 12 min; AHAFA

A1. 6-8/6-8 Box Step Ups

A2. 6-10 Box HSPU

A3. 5/5 Single Leg Russian Leg Lifts + 10 Toe Touches + 20 Heel Taps

B. Intervals: 2 min ON, 1 min OFF x 5 Sets @YBTE:

10/8 Cal Row

8-10/8-10 Reverse Lunges

Max Reps: Sprawls to Box Jump/Step Ups


Metcon (No Measure)

A. E2.5M x 3 Sets

8 Deadlift @60-65-70% of 1RM

8/8 Half Kneeling KB Press

B. Alt. EMOM x 20 Min

B1. 5/5 KB Snatch to Push Press (Heavy)

B2. 10 Front Banded Romanian Deadlifts

B3. 15 Standing Overhead DB. Tricep Extension

B4. 20/20 Sec Tall Kneeling Banded Pallof Press

B5. 25 Banded Glute Bridge