Day: November 12, 2019

Blackout 6 week cycle November 12th to December 20th

Pyro Berserker challenge starting January 6th to February 13th (6 weeks)

Strength

Hang squat clean
2-2-2-2-2-2-2

Note: No drops, build to max

Finisher

1min AMRAP

10 burpees then max double unders

Pyro weightlifting

Power snatch
5-5-5-5-5

Snatch pulls @110% of 1RM
2-2-2-2

Front squats
5-5-5-5-5

Accessory work
Shoulders of steel
Crossover symmetry x3

Conditioning
Tabata air bike

Weightlifting
Hip cleans 3×5

Gymnastics
Front planche hold 1min

Core
10 around the world