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)
Hang Squat Snatch
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.
4 Rounds for Time:
10 Power Snatches (75/45)
30 Double Unders