Grandi 101 – –

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Metcon (No Measure)

A. EMOM x 10 min ;build your way up to 1 heavy technical set

1 Snatch High Pull + 2-3 Hang Snatch + 1 OHS w. 2 sec pause at bottom

*Power snatch if your struggling

B. Two together, 1 min on : 30 sec off x 6 sets each

B1. No TNG Snatch (do one perfect solid lift, rest for 3-5 sec and lift again for 1 whole minute) @ca. your heaviest lift in A.

B2. AirBike (anyhow)


Metcon (No Measure)

A. Alt EMOM x 30 min @85% effort

A1. 6-8/6-8 KB Snatch @moderate weight

A2. 1 Run around the house (ca. 140m)

A3. 6-8/6-8 Single arm Thrusters @same weight as in snatch

A4. 40 sec Row (anyhow)

A5. 10-15/10-15 SlamBall side throw

A6. 40 sec SkiErg (anyhow)


Metcon (No Measure)

A. E3M x 3 sets

1st set: 3 Back Squat (low or high) @ca. 80-85% 1RM

2nd set: 2 Back Squat (low or high) @ca. 90% 1RM

3rd set: 1 Back Squat (low or high) @ca. 95-98% 1RM

*choice: you can do 10 SeeSaw Press ;AHAFA after each set of SQ if you want

B. E3M x 3 sets ;AHAFA

6-8/6-8 Bulgarian Split Squat + 8-10 Floor Press + 6-10 Strict Toes to bar

C. Alt EMOM x 9 min

C1. 8-16 Dips in rack (scale w. rubber band or on box)

C2. 16-20 BW Cossack Squat

C3. 12-16 Russian KB Swings @ca. 32/24kg