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)

Snatch Balance

Hang Squat Snatch

Snatch Pull

Snatch Balance (40-60% 3 x 2 EMOM)

Hang Snatch (60-80% 3 x 2 EMOM)

This is hang squat snatch.

Take a two minute rest after Snatch balance before this lift.

This should be two heavy back to back singles, dropping is OK.

Snatch Pull (100-110% 3 x 2 EMOM)

Take 2 minute rest after hang snatch.

No dropping the bar. Perform a well positioned negative for each rep.

Metcon (Time)

4 Rounds for Time:

10 Power Snatches (75/45)

30 Double Unders

Written by: Ralph

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