Desert Sky Fitness – H.I.I.T.

500 meter Row (No Measure)

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Across the Floor (No Measure)

Metcon (Weight)

Hang Power Snatch Every 90 Seconds

Starting weight should be above 50%

4-3-2 -4-3-2 -4-3-2
Start at 50% or higher of squat 1 RM. Increase weight for each set. Then when returning to the set of 4 weight must be more than previous set of 4.

Example: (for a max of 100#)

4@60, 3@70, 2@80

4@65, 3@75, 2@85

4@70, 3@80, 2@90

If you fail at any rep then reduce weight back to previous round.

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

2 Snatches at 75%

4 Ring Muscle Ups

6 Box Jump Overs (30/24)

8 Chest to Bar Pull Ups
Mod for Ring Muscle Ups 3 difficult ring rows, 3 ring dips.

Box jump overs cannot touch box for RX must clear the box

Written by: Ralph

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