Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. ALt. E30S x 16 Sets (8 min)@rather light weight:

A1.2-3 High/Hip Hang Power Snatch w. 1 sec pause in landing

A2. 1 Power Snatch + 1-2 OHS

Rest one minute before B.

B. E30S x 10 Sets (5 min): 1 Power Snatch + 1 Hang Squat Snatch @ca. 50-60% of 1RM

*Focus on good technique in every single lift

Rest one minute before C.

C. Alt. EMOM x 14 min:

C1. 3-5 Squat Snatches or 5-7 Power Snatches @ca.50-60% 1RM

C2. 10-15 BoxJumps

Þrek101

Metcon (No Measure)

A. Alt. E30S x10

A1. 4-6 KB Squat Clean R

A2. 4-6 KB Squat Clean L

B. AMRAP 22. Use double KBs @light/medium weight

6 Sumo DL

6 Row

6 Clean

6 Strict Press

6 Box Stepovers („“““Farmer’s carry““““ hold)

Rest 1 min

Heimaæfing

Metcon (No Measure)

A. 3-4 Rounds for quality of:

5-7/5-7 Reverse Lunges w. KB in Front Rack

10-15 Banded Good Mornings

5-7/5-7 BirdDog

B. AMRAP x 12min

10 AirSquat

10 Russian KB Swings

10 Sprawl to high jump

5/5 Single leg Hip Thrusts

*Athugið! Hægt er að sjá video af öllum heimaæfingum á Instagram síðunni okkar @Grandi101

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