Desert Sky Fitness – H.I.I.T.

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Across the Floor (No Measure)

Squat Clean and Jerk (5@50%, 4@60%,3@70%,3×3@80% Every 2 Minutes)

Record final 3 sets only, comment on other weights as neccessary

Early sets are light so form should be the focus.

On final sets of 3, quick singles are allowed if necessary

Death by Clean & Row (Time)

EMOM til Failure

2 SQ Clean and Jerks (135/95)

Kcal Row (7/4)

Rx+ (185/125)

* increase each round of rowing by 1 Calorie until failure.

* Transition from SQ clean and jerks to rowing should be practiced before wod
Men start at 7 Kcal a round and women start at 4 Kcal a round, each will add 1 calorie to total each round until failure.

Written by: Ralph

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