Grandi 101 – –

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Metcon (No Measure)

A. E90s x 8 sets ;AHAFA

5 Deadlift + 3 Cleans + 1 Jerk (anyhow)

*never let go of the bar untill you have finished all lifts

B. AMRAP 15 min @your best technical effort

10 Alt DB Snatch @ca. 22/14kg

15 Wall Balls 9/6kg to 3.05/2.75m

10 Toes to bar

35 Double-unders / 60 Single-unders


Metcon (No Measure)

A. Alt EMOM 15 min

6 Dbl KB deadlift to 4 clean to 2/2 lunges with KB in rack

30sek all out bike

6/6 Single leg cross body KB RDL

B. Alt EMOM 16

6-8 Offset single arm ring push ups

6/6 Single leg knee to elbow

4-6 Behind the neck pull ups

6/6 Dbl KB racked russian box step ups (one leg on the box, step up and lift the knee high)