Grandi 101 – –

“A positive mindset brings positive things“


Metcon (No Measure)

A. EMOM x 12 Min

A1. EMOM x 4 Min

2 High Hang Power Snatch +

1 Hang Squat Snatch (Or Hang Power Snatch + OHS)

A2. EMOM x 4 Min

1 Hang Snatch (anyhow) +

1 Snatch (anyhow)

A3. EMOM x 4 Min

1-2 Snatch (anyhow)

B. Alt. EMOM x 16 Min

B1. 8-12 Hang Power Snatch

B2. 8-12 Toes to Bar (Or Work on Technique for 40 Sec)

B3. 10-14 Overhead Squat

B4. 10-14 Weighted Lateral Box Step Overs

*Choose a Challenging Weight on the Barbell that You Can

Go Unbroken With But Still Not Work Longer Than ca. 40 Seconds


Metcon (No Measure)

A. Alt. EMOM x 12 min; AHAFA

A1. 10-16 Alt. DB Snatch (muscle or power)

A2. 10-16 (6-8/6-8) Reverse Lunges (From Plate)

A3. 20s/20s Pallow Presses – Slow&controlled

B. For Time @YBTE

5 Rounds of:

8 Alt. Single Arm Devils Press

8/8 Alt.Single Leg V-ups/Russian Leg Lifts/Toe Taps/8 Toes2Bar

300/250m Row

Time Cap: 16 minutes