Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. Alt EMOM x 12 min @medium to medium-heavy weight

A1. 1 High Hang Power Snatch + 1 Above knee hang Power Snatch + 1 Below knee hang Power Snatch + 1 OHS

A2. 5-7 TNG Power Snatch

B. For time @High effort

15 Burpee box Jumps

20 Alt DB Snatch @ca. 20/14kg

25 Goblet Squat @same DB as in snatch

50 Double-unders / 100 Single-unders

25 Goblet Squat

20 Alt DB Snatch

15 Burpee box Jumps

*Time Cap 8 min

Þrek101

Metcon (No Measure)

A. EMOM x 24 min (4 on each before moving on) @ 85-90% effort

A1. EMOM x 4 sets: 8-18 Cal Row

A2. EMOM x 4 sets: 10-15 MedBall Clean

A3. EMOM x 4 sets: 8-18 Cal AirBike

A4. EMOM x 4 sets: 5-7/5-7 Single arm KB Snatch @medium weight

A5. EMOM x 4 sets: 10-20 Cal SkiErg

A6. EMOM x 4 sets: 8-12 Balance Burpee

Athugasemdir

athugasemdir