Desert Sky Fitness – H.I.I.T.

Warm Up 25 (No Measure)

30 Kcal Row/Bike

2 Rounds:

7 Deadlifts (barbell/PVC)

7 Hang Squat Cleans

7 Push Press

7 Ring Rows

7 HSPU/Kick ups

Across the Floor (No Measure)

OLY Skill (No Measure)

Clean and jerk skill. Teaching points: Keeping the bar close, front rack postion for jerk (elbows down and out but bar resting on shoulders) vertical bar path/ bar should be projected up from the hips and not bounce out from the thighs.

Metcon (AMRAP – Reps)

With a Partner 18 Minute AMRAP:

One partner working at a time/ Switching every 30 Seconds.

80 Burpees

80 Wall Balls (20/14 @ 10/9)

80 KB Swings (53/35)

80 Clean and Jerk (95/65)
For athletes doing the open tomorrow, use today as a recovery day. Go light if you need to and pick a slower pace. Work on form and quality movement.

Written by: Ralph

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