Grandi 101 – –

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Metcon (No Measure)

A. 5 Rounds for time @your best technical effort

3 x Run around the house (ca. 450m)

15 Hang Power Snatch @ca. 30/20kg

12 Toes to bar

Rest exactly 1 min


Metcon (No Measure)

Tabata – 20sec ON/10sec OFF * 8

1. KB Shoulder to overhead L/R

2. KB Clean L/R

3. Single leg Hip thrust L/R (upper back on medball)

4. Lateral DB Toss vs. AirSquat

5. Banded Bicep Curl vs. Banded Front Raises to overhead

6. Russian KB Swing

7. Hollow Hold vs. Arch Hold

8. KB Snatch L/R