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)

Squat Clean (5×2 every 2min (15 HBR on rest) )

Athlete should pick a heavy weight that they can maintain good form for all five sets.

Wallballs Ladder (AMRAP – Reps)

AMRAP:

40 Sec: Wallballs (14/8) (10/9)

20 Sec: Rest and transition

40 Sec: Wallballs (16/10)

20 Sec: Rest and transition

40 Sec: Wallballs (18/12)

20 Sec: Rest and transition

40 Sec: Wallballs (20/14)

20 Sec: Rest and Transition

40 Sec: Wallballs (20/14) (11/10)
There should be 5 stations for male athletes and 5 stations for female athletes to transition through. The first four stations will be at the 10′ and 9′ targets, the final station will move up one foot for male and females.

Athletes should be started in single file, one at a time at the lightest Wallball station.

Written by: Ralph

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