Grandi 101 – –

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Metcon (No Measure)

A. 10 min technique and work in:

Ring dips – Box ring dips

B. AMRAP 17 min @your best technical effort

5 Strict Ring dips

10 Hang Power Clean @ca. 43/30kg

5 Strict Pull-ups

10 Sprawls

5 Strict Toes to bar

20 Lateral jumps over bar


Metcon (No Measure)

A. Alt. EMOM x 18 min

A1. 5/5 KB Clean&Jerk

A2. 6-10 Pull Ups

A3. 40sec Jump Rope (Anyhow)

B. In Teams Of 3 (Split Reps at Will)

100 Devil’s Press

Time Cap 12 min


Metcon (No Measure)

A. E3M x 3 sets

2 Deadlift @ca. 88% 1RM + 6-8/6-8 Super heavy Single arm DB Row

B. E2.5M x 4 sets

8-10 Low Bar box Squat @controlled tempo

*Don’t go super heavy, focus on form

C. Alt EMOM x 9 min

C1. 8-10 Pendlay Row ;AHAFA

C2. 8-10/8-10 Side bends ;AHAFA

C3. 20-30 sec Hollow hold/hollow rocks