Desert Sky Fitness – H.I.I.T.

We are starting a new 8 week cycle where programming will be focused on improving olympic lifting skill & strength, double under skill, and overhead mobility and strength. The workouts from this week will be repeated in 8 Weeks from today.

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)

5 MIN 5 x 1RM C&J (5 x 1RM (Squat clean & Jerk) )

5 minutes to complete five clean and jerks at highest possible weights.
Record five highest reps of squat clean and jerk to total.

Athletes should be allowed 10 minutes to work up to starting weight.

Metcon (Time)

5 Rounds:

10 Power C&J (95/65)

10 Toes To bar

20 Double Unders

*15 Min Time Cap
One second added for each uncompleted rep.

Written by: Ralph

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