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)

Across the Floor (No Measure)

Hang Squat Snatch (5×3 @ 70% or higher every 2 Min)

Focusing on perfect position and bar contact with hips, start with pull just above the knees.
Increase each round if possible.

Athletes may drop bar for quick singles if necessary

Metcon (Time)

For Time:

50 Foot Bear Crawl

15 Med Ball Cleans (20/14)

15 Box Jumps (24/20)

7 Squat Snatches at 70%

50 Foot Bear Crawl

20 Med Ball Cleans

20 Box Jumps

5 Squat Snatches at 80%

50 Foot Bear Crawl

25 Med Ball Cleans

25 Box Jumps

3 Squat Snatches at 90%

16 Minute Time Cap
1 Second penalty for every rep not completed

Written by: Ralph

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