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)

Pre-warmup (No Measure)

2 Min Roll out on quads, hip capsuls, and glutes.

1 min Screamin Pigeon each side

10 runners lunge w/ 5 second hold

10 Hawaiian Squats w/ 5 second hold

Squat Clean (3-3-2-2-2)

If athletes are not comfortable with high load squat cleans they can either do light weight for skill or heavy power clean front squat combos

Metcon (Time)

3 rounds for time For Time:

50 Meter Sprint

2 x final Squat clean weight

50 Meter Sprint

3 Muscle ups

Written by: Ralph

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