pistol

ATHLETE

A. Split Jerk 6×3 @70-75%

B. AMRAP 10 Minutes
10 Shoulder to OH 135/95lbs
10 Lateral bar burpees
10 Alternating pistols

BARBELL CLUB AND COMPETITOR

A. Split Jerk 6×3 @70-75% – Drop and reset on blocks each rep

B. AMRAP 10 Minutes
10 Shoulder to OH 135/95lbs
10 Lateral bar burpees
10 Alternating pistols

C. AMRAP 5 Minutes
Max unbroken sets of 5 C2B pull-up (no “one at a time” C2B). Work on perfect, efficient kipping/butterfly pullups if you can’t connect C2B