Congratulations to all the Pyromanians who completed the Berserker challenge. This was tough but you made it, SWEET SKILLS!!!
Technique/skills
Pull ups
Kipping pull ups
Butterfly pull ups
METCON
**BENCHMARK ALERT**
“FRAN”
For time:
21-15-9
Thrusters 95/65
Pull ups
Health
Thrusters 75/55
Banded pull ups
Note: This workout is meant to be very short. Approximately 5min, scaled accordingly
Pyro weightlifting W1D1
Primer
Snatch drop
3-3-3-3-3
Note: Light and snappy. Part warm, part technique, this is meant to be quick. Just like a snatch balance but no dip and drive
Power snatch
5-5-5-5-5
Note: Build up. Drops allowed but keep the reps within 10sec
Snatch pulls @110% of 1RM
2-2-2-2
Note: Fixed weight, touch and go, no drops allowed
Front squats
3-3-3-3-3
Note: Start around 50% of 1RM and build up
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
5 rounds
10 cals row
10 burpees over the rower
Gymnastics
Front planche hold 1min
Core
L-sit hold on plates, 1min
Maintenance/Mobility
ROMWOD
