Grandi 101 – –

“If you want it.
Work for it.“

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Metcon (No Measure)

A. On a running clock:

5 Rounds for Quality (no rush):

5 Stop & Go Deadlift; (AHAFA)

6-8 HSPU/ Box HSPU

Straight Into AMRAP up to 28 minutes @YBTE of:

300/250m Row

6/6 Lateral Box Step Overs (AHAFA)

4/4 DB PushPress (same DB as in Box Step Overs)

2 Deadlift (same weight you used in the final set)


Metcon (No Measure)

AMRAP x 30 minutes @YBTE

20/16 Cal Bike

2 rounds:

12 (6/6) Hang Dumbell Snatch

8 Air Squat Jumps

4 Burpees

20/16 cal Bike

2 Rounds of:

12 KB Deadlift (L/R)

9 KB Hang Clean (L/R)

6 KB Shoulder to Overhead (L/R)