A. Skill - 5 min to practice pistol squats.
If you have pistols add some weight. If you lack the strength use a band and or try some Bulgarian split squats! These will come up in the open!
Broomstick mike AKA PainStorm XII AKA Olympic Bar Mile :)
For Time:
50 Back Squats
50 Front Squats
50 Overhead Squats
400 meter Run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400 meter Run
50 Hang Power Cleans
400 meter run
50 Hang Power Snatches
400 meter Run
Rx 45/33# scaled pvc pipe
Focus on good form!!!!!
This is a chipper start at the top and end at the bottom don't break the movements up.