Desert Sky Fitness – H.I.I.T.

Partner Warm Up 22 (No Measure)

Run 200 Meters

20 Alt Burpees

20 Alt Med Ball Cleans

20 Alt KB Swings

20 Alt PVC/BB Snatches

Across the Floor (No Measure)

OLY Skill (No Measure)

Back to the Basics with PVC:

Grip, Stance and Starting Postion

1st Pull – Positioning

2nd Pull – Hip Extension

3rd Pull – Fast Elbows

Slow Overhead Squats for Position

Snatch Drops 1/4, 1/2, 3/4 Full Depth Squats

Full Speed with Catch with 2 second pause in the bottom

Metcon (Time)

One Partner Working at a Time, Switch at each break:

For Time with Unbroken Sets:

120 Snatches (75/45)

120 Wall Balls (20/14)

* 5 Burpees are completed after each break.
Athletes should scale weights that they can perform at least 30 Reps when fresh.

All sets are unbroken (touch and go snatches & unbroken WB). Once an athlete breaks the team will do a total of 5 burpees before the athletes switch and continue.

Written by: Ralph

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