Grandi 101 – –

View Public Whiteboard


Metcon (No Measure)

A. ca. 10 min Technique work in TNG Power Snatch and OHS

B. E3M x 6 sets @high effort

4-5 TNG Power Snatch @ca. 50% 1RM + 4-5 OHS + 4-5 Burpee Pull-up + 15/12 Cal Row

*you should get at least 1 min rest


Metcon (No Measure)

A. AMRAP 28 min @your best technical effort

6/6 Single arm KB Snatch @medium weight

9 Goblet Squat @same weight

12 Dead Bug

9 Sumo DL High Pull @same weight

6 Burpee Box Jumps

24 Jumping Jacks


Metcon (No Measure)

A. E3M x 3 sets

3 Front Squat @ca. 85% 1RM + Max rep Back Squat @same weight

*rack the bar between but don’t take any brake

B. E2.5M x 3 sets

5-7/5-7 Box Pistols w. non working foot sliding behind box ;AHAFA + 8-10 Explosive Russian KB Swings @ca. 32/24kg

C. Alt EMOM x 9 min

C1. 12-16 Punt Lunges ;AHAFA

C2. Max reps Dips

C3. 20-30 sec V-up Hold