Grandi 101 – –
Hreysti101
Metcon (No Measure)
Partner AMRAP
600m Run (Partners Switch after 150m)
60 Front Squats (60/43 kg)
60 Alt. Single Arm DB Hang Clean & Jerk (24/16 kg)
60 Box Jumps Overs
600m Run (Partners Switch after 150m)
60 Hang Power Clean (60/43 kg)
60 Hand Release Push Ups
60 Single DB Lateral Box Step Overs (24/16 kg)
600m Run (Partners Switch after 150m)
Then AMRAP Up to 33 Min Time Cap, I Go You Go (Partners Switch After Whole Round)
1-1-2-2-3-3-4-4-5-5-…
Burpee Box Jumps
Alt. Single Arm DB Devils Press (24/16 kg)
Þrek101
Metcon (No Measure)
Tabata 20 sec on/10 sec off x8
A1. Curtsy Squats vs. Goblet Squats (air squat)
A2. Single Leg Russian Leg Lifts vs. Tuck Ups
A3. Single Arm DB Clean & Jerks L/R
A4. Jumping Lunges/Reverse Lunges vs. Plate G2OH
A5. Plate Jumps vs. Hand to Elbow Plank
A6. Single Arm DB Hang Clusters L/R
A7. AMRAP 4 min: 4 Burpees/Sprawls + 8 Alt. DB Snatch