Grandi 101 – –

„Don´t wait for people to smile, show them how“ 🙂

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Metcon (No Measure)

A. EMOM x 14 min ;build across

Min 1-7:.2-4 Power Snatch (reset and go)

Min 8-14: 1-2 Squat Snatch + 1-2 Hang Squat Snatch

* If the squat snatch is not working, do a power snatch + overhead squat or a deep power snatch with 1-2 sec pause in landing“ „B. Alternating EMOM x 14 min

B1. 2-3 Squat Snatch; AHAFA (or power snatch)

B2. 8-12 Explosive Box Jumps (Step down)


Metcon (No Measure)

Amrap 30 min.

* Finish one round and take 1 Min rest before starting again.

15/12 Cal Row

10 (5/5) Hang Dumbell Snatch

9 Burpees / Sprawls

8/8 Reverse Lunges (with Dumbell)

7 AtlasBall over Shoulder (AHAFA)

6/6 Single Leg Russian Leg Lifts

*Rest 1 minute