Every Minute On the Minute for 6 Minutes:
Pistols - Pick a number that's doable for all 6 Minutes. Don't overdo it, you need to make every rep, and make all of them as technically sound as possible. If you can only do 3 each leg (6 total) every minute, then do that, but be responsible with the number you select. If you don't have a clue, that's what we're here for, so ask!
Barbell Skill Work 15 Minutes Only
3 Position on Snatch
3 Sets of:
1 Tall Snatch, 1 High Hang Snatch, 1 Snatch (from floor)
*Doing 1 of each of the above constitutes 1 complete set. You can mix doing a full squat, and power position Snatch, fully squatting on Tall Snatch & Hight Hang, and power catching when pulling from the floor. Get as heavy as your Tall Snatch will allow. The 15 Minutes includes warming up to your working weight.
As Many Rounds As Possible in 7 Minutes:
7 Wall Ball Shots (20/14)
7 Burpee Box Jump-overs (24/20)
*You may step over for the Burpee Box Jump-overs, and you do not have to stand all the way up on top of the box, but both feet must pass over the top of the box. Very basic workout today… sprint it out guys, it'll be over in 7 Minutes!!!