PERPETUA PRIDE – WORKOUTS FOR THE WEEK

 In Competitors - Pride

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Saturday

Skills
Three sets, not for time, of:
Muscle-Ups x 4-8 reps
Double-Unders x 50 reps
Toes to Bar x 12 reps

OLY Development
Every minute, on the minute, for 15 minutes:
Power Clean & Jerk x 2 reps
Build loads based on feel, culminating with 5 heavy sets.

Three sets of:
Snatch-Grip Romanian Deadlift x 4-6 reps @ 6021
(slow, 6 second descent)
Rest 2 minutes

WOD
For time:
Row 1000 Meters
Burpee Over the Erg x 50 reps
42.5/30kg Push Press x 50 reps

Sunday

OLY Development
Take 15-20 minutes to build to a heavy snatch.

Take 15-20 minutes to build to a heavy Clean & Jerk

Strength
Five sets of:
Back Squat x 1 rep
Rest as needed
Build over the course of the five sets to a “heavy” single.

WOD
Complete as many reps as possible in 5 minutes:
8 Strict Handstand Push-Ups
8 Strict Supinated-Grip Pull-Ups

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