Grandi 101 – –

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Metcon (No Measure)

A. 5 Rounds For time of:

5 Clean (squat clean if you can)@ca. 50% 1RM Clean

5 Shoulder to overhead

5 Front Squat

5 Deadlift

50 Run in Place w. high knee raises

Rest exactly 1 min before starting again

*same bar the whole time

**Time Cap 12 min

B. For time @your best technical effort

100 WallBalls 9/6kg to 3.05/2.75m


Metcon (No Measure)

A. Tabata – 20 sec ON : 10sec OFF x 8

*rest 1 min between

A1. Romanian Deadlift vs. Sumo Deadlift

A2. Air Squat

A3. Row

A4. Burpees vs. Over and under hurdle

A5. Alt Punt lunges vs. Push-ups

A6. AirBike