Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. 12 Min Oly Work
(Build Up, Try to do Squat Cleans Throughout)
A1. E90s x 6 Min (4 Sets)
1 High Hang Clean + 1 Hang Clean + 1 Clean
A2. E90s x 6 Min (4 Sets)
1 Clean Pull + 1 Clean
B. E3M x 3 Sets
8-6-4 Back Squats @70-80% of 1RM
One Unbroken Set of Max Quality Reps of: Strict HSPU/Box HSPU
C. For Time @80-90% Intensity
15 Hang Power Cleans (50/35 kg)
15 Toes to Bar
12 Power Cleans (50/35 kg)
12 Toes to Bar
9 Squat Cleans (50/35 kg)
9 Toes to Bar
Time Cap: 7 Min
Þrek101
Metcon (No Measure)
A. Finish 4-5 Rounds in 12 minutes of:
6-8/6-8 Bulgarian Split Squats; AHAFA
6-10 Tall Kneeling Presses (w. 2 KB or 2 DB/ Scale to SeeSaw Presses or Single Arm Presses)
2x15m Farmers Walk w. 2xKB (slow&controlled)
B. AMRAP x 14 min @YBTE
400/300m Row
3 Rounds of:
14 ToeTouches
12 Drop Squats (from plate)/ Air Squats
10 (5/5) KB Hang Clean
400/300m Row
3 Rounds of:
14 (7/7) KB Pull Thoughs in Plank Hold
12 PushUps
10 (5/5) Single Arm KB Squat Clean (from floor)