Grandi 101 – –

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Metcon (No Measure)

A. Alt EMOM x 14 min ;build across

A1. 1 Snatch High Pull + 1 Hang Power Snatch + 1 Below Knee Hang Snatch (anyhow)

A2. 15 sec Back Extension Hold + 2-3 Soft Yoga Presses

B. For time, 10-9-8-7… to 1 rep of:

OHS @ca. 40/25kg

Toes to bar

Lateral Burpees over bar

*Time cap 12 min


Metcon (No Measure)

A. AMRAP 9 min – KB Flow, Nice and easy pace

9 Kb Romanian Deadlift

7 Kb Squat Clean (both arms on kb)

5/5 Kb Push Jerk

3/3 Kb OH Rev. Lunges

B. Intervals 2 min On : 45s Off (easy bike) x 6 sets

10/8 Cal Bike

8 Dbl Kb Snatch

6 Dbl Kb Push Press

4 Squat jumps

2 Sprawls

RMT: Easy Bike


Metcon (No Measure)

A. E2.5M x 4 sets

4-3-2-1 rep Deadlift @70-80-90-95+% 1RM + 8-10 Banded Lat pulldown

B. E2M x 4 sets ;AHAFA

8-10 Single OR Double KB Goblet Squat (tempo 21X1)

C. Alt EMOM x 9 min

C1. 5-7/5-7 Single leg „cable“ Romanian Deadlift

C2. 20-30 sec Back Extension hold

C3. 15-30 sec L-sit (scale down as you like)