Desert Sky Fitness – H.I.I.T.

OLY Warm-up (No Measure)

2 min Run/Row

Plyometrics (high knees, Butt kicks, dance it up, jumping)

PVC pass through

PVC OH squats/ Sotts Press

5 x PVC/BB 1st pull

PVC/BB 1st & 2nd pull

PVC/BB clean pull/ snatch pull

PVC/BB full clean/ snatch (w/ Squat)

Hang Clean (3-3-3-3 Every 2 min)

Squat clean, record heaviest round

ATOM Vicky D. (Time)

For Time:

10 kcal bike

3 rounds:

10 toes to bar

5 hang squat cleans (115/80)

5 push press

5 box jumps (24/20)

10 KBS (44/35)

Buy out

300 meter row

** 15 min time cap

Written by: Ralph

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