Grandi 101 – –

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Metcon (No Measure)

A. „DT“ 5 Rounds for time:

12 Deadlift

9 Hang Clean

6 Shoulder to overhead

*weight on the bar should be so you can do the first round fast and unbroken but not over 70/50kg

** Time Cap 14 min

B. AMRAP 10 min, In teams of two

50 Push Press

50 Hang Power Clean and Jerk

50 Bent over row

*@barbell only


Metcon (No Measure)

A. Tabata – 20 sec ON : 10sec OFF x 8

*rest 1 min between

A1. KB Snatch L/R

A2. AirBike

A3. Battle Rope vs. AirSquat OR Goblet Squat

A4. SkiErg

A5. Russian KB Swings vs. Push-ups

A6. Row

A7. Walking lunges vs. Sprawls