30
01 '20
Berserker challenge
Week 4
“GUNGNIR”
Gungnir (Old Norse Gungnir, “Swaying;”[1] pronounced “GUNG-neer”) is the name of the mighty spear that belongs to the god Odin.
5 rounds for time:
6 squat snatch @60% of 1RM
6 ring muscle ups
Note: Scale as needed. Bar muscle ups, chest to bar pull ups, pull ups, low ring muscle ups are all good options. Do it to the best of your ability
Pyro weightlifting
“FORGED BY FIRE” W4D2
Primer
Snatch drop
3-3-3-3-3
Note: Light and snappy
Barbell cycling
Power snatch waves
10-8-6-4-2
Note: Build up
Back squats
3-3-3-3-3
Note: Build up
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
Tabara burpees
Gymnastics
Ring bottom support swings 3×8
Core
Plank
Side plank
1min each
Maintenance/Mobility
ROMWOD
