Berserker challenge
Week 3
For time:
200ft handstand walk
Rx: 10ft sections
Scale as needed. 200 inverted hand release. 20 around the box. Use a spotter with a pvc pipe. Even 200ft of pike bear crawl is a good option. Pick something challenging for you
METCON
For time:
21-15-9
Hang dumbbells power cleans 50/35
Dumbbells shoulders to overhead 50/35
Health
Dumbbells at 35/20
Pyro weightlifting
“FORGED BY FIRE” W3D2
Primer
Hip clean
5-5-5-5-5
Note: Build up but keep it light and snappy. Speed under the bar
3 position clean
1-1-1-1-1-1-1 (7)
Low hang (below the knees)
Hang (above the knees)
High hang (hip level)
Note: Start from the ground, pause 3 seconds and low hang, move to the hang and pause for 3 seconds, then move up to the high hang and pause for 3 seconds as well. Then you clean. Build up the weight but again, focus on good position, do not try to max out on this.
Clean and jerk complex
5 sets
1 clean high pull
1 hang clean
2 front squats
3 jerks
Note: Build up to max
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
“QUICK BURST”
For time:
25 wall balls 20/14
25 burpees
25 push ups
25 cals row
Gymnastics
Ring support swings 3×8
Core
10 around the world (there and back is 2)
Maintenance/mobility
ROMWOD
