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)

OLY Skill (No Measure)

Squat Clean Ladder (Max wieght )

Starting at 95/65 and increasing 10/5 lbs every 60 seconds. After failure, athletes wil then begin the 5 Minute AMRAP that follows.

RX+ 135/95. (only athletes who clean and jerk more than (200/150)
The 5 min amrap begins on next minute after failure.

5 Min AMRAP Squat Clean Ladder (AMRAP – Rounds and Reps)



Bar Over Burpee

Deadlift final weight from ladder

Written by: Ralph

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