Desert Sky Fitness – H.I.I.T.

Barbell Warm Up (No Measure)

2 Rounds:

100 Meter Run

10 Power Cleans

5 Hang Squat Cleans

10 Power Snatch

5 Snatch Balance

Across the Floor (No Measure)

Mobility (No Measure)

Adductor stretch 2 min a side

Wide Stance bottom of squat stretch 2 min

Metcon (3 Rounds for reps)

3 Rounds :

1 Min: Man/Woman Makers (35/45)

1 Min: Burpee Wall Balls (20/14 @ 10/9)

1 Min: GHD Sit Ups

1 Min: HSPU

1 Min: 2 Rope Climbs

* 2 Minute Rest after AMRAP before next AMRAP
Record total reps for each round. The two rope climbs add to total as 2 reps.

Metcon (AMRAP – Reps)

AMRAP:

2 Min: Max Box Jumps (30/24)

2 Min: Max Wall Balls (20/14 @ 11/13′)
To scale: Use a higher height than the athletes normal box jump or wall ball.

Written by: Ralph

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