Desert Sky Fitness – H.I.I.T.

We are completing our 8 week cycle this week with a test out Monday through Friday.

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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