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 Mobility (No Measure)

Screaming pigeon, banded hip, wall squats, ankle mobility, quad smash… pick your poison.

Back Squat (3-3-2-1-1-1)

3 at 80% – 90 sec rest

3 at 85% – 90 sec rest

2 at 90% – 90 sec rest

Last 3 at same weight that is 95% or higher EMOM. Record last 3 sets.

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP:

10 Clusters (95/65)

10 SL DL right (95/65)

10 SL DL left (95/65)

25 Jumping Pull Ups

Written by: Ralph

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