Grandi 101 – –

„If You See Someone Without A Smile, Give Them Yours“

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Metcon (No Measure)

In Teams of Two – Amrap 30 minutes


Hang Power Clean (60/40)


Wall Balls / Air Balls

30-20-10 reps of

Shoulder To Overhead (same weight)


Box Jump Over

Max Rounds, I Go You Go

3 Clusters (Squat Clean Thruster)

6 Lateral Burpees/Sprawls Over Bar

10/8 Cal Bike


Metcon (No Measure)

A. Tabata 20 on 10 off x 8, 1 min rest between rounds

A1. AirSquats (Drop Squats) vs. Hike Swing

A2. Forward Lunges (w. KB in Front Rack) vs. Sprawls

A3: Single Leg Kb Romanian Deadlift (L/R)

A4. Jumprope (anyhow) vs. Mountain Climbers

A5: V-Up Hold vs. Superman Hold

A6. Single Arm KB Hang Snatch (L/R)

A7: AMRAP x 4 min:

6 Sumo Deadlift High Pull – 6 Kb Squat Clean (both hands on Kb) – 6 Sprawls –

24 Double unders / 48 Single unders

A8. AMRAP x 4 min: Row for meters