Grandi 101 – –

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Metcon (No Measure)

A. E30s x 10 sets ;AHAFA (5 min)

1 Snatch High Pull + 1 Hang Snatch

B. E90s x 10 sets (15 min)

30 Double-unders/50 Single-unders + 5-7 Power Snatch (or hang power snatch) @ca. 50% 1RM Power Snatch

C. 3 rounds for quality

10/10 Side Bends ;AHAFA

10 Russian Leg lifts

20 sec Active hollow from hang


Metcon (No Measure)

A. E2M x 6 (Use first set to figure out weights to use)

5x Dbl KB clean & press + 25sec Hollow hold (active rest)

B. Alt EMOM 20

1. 18-20 Split jumps

2. 18-20 American swing

3. 10-12 KB Romanian DL (heavyish)

4. 10-12 Cal row

5. 15-20 Hollow Rock


Metcon (No Measure)

A. E3M x 3 Sets: 10 Deadlifts 1st set: With your better mixed grip (can be TNG)

2nd set with your worse mixed grip (can be TNG)

3rd set with changing mixed grip after each rep (No TNG)

B. E2,5M x 3 sets:

10 Bent over Barbell Row; AHAFA + 5/5 Single Leg Hip Thrust (from a plate or ball) + 5/5 Bird dog (with light


C. EMOM x 9 min

C1) 5-7/5 -7 (Deverse) Split squat with KB in FR

C2) 10-15 Explosive Russian KB Swings; AHAFA

C3) 10-20x Plank from elbows to hands