PERPETUA PRIDE – WORKOUTS FOR THE WEEK

 In Competitors - Pride

Saturday

Skills
Three sets, not for time, of:
Handstand Walk x 10-15 Meters

Muscle-Ups x 4-6 reps
Skin the cat x 2-3 reps

WOD
Four sets for times of:
400 meter run
10 Deadlifts (145/100kg)
20 Box Jumps Overs (24/20″)
30 Pull-Ups
400 meter run
Rest 5 minutes between sets

Sunday

O Lifting
Take 15-20 minutes to build to today’s 1-RM Snatch

Take 15 minutes to build to today’s 1-RM Clean & Jerk

Strength
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

Every two minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 90-95%

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