Grandi 101 – –

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Metcon (No Measure)

A. EMOM x 10 min ;build your way up to 1 heavy technical set

1 Snatch High Pull + 2 Hang Snatch (anyhow) + 1 OHS w. 2 sec pause at bottom

B. In teams of two, 1 min on : 30 sec off x 6 sets each

B1. No TNG Snatch (do one perfect solid lift, rest for 4-6 sec and lift again for 1 whole minute) @ca. your heaviest lift in A.

B2. Row


Metcon (No Measure)

A. Alt E90s x 12 sets (18 min)

A1. 6/6 Single arm KB Snatch @challenging weight + 8-10 Dynamic reverse plank to L-sit w. heels on floor

A2. 1 min AirBike @80% effort

B. AMRAP 10 min @your best technical effort

10 Russian KB Swings @ca. 24/16kg

5 Burpees

10 Goblet Squat @same weight as in swings

5 Tempo Push-ups (21X1)

5/5 Single leg Downward facing dog + knees to chest