PERPETUA PRIDE – WORKOUTS FOR THE WEEK

 In Competitors - Pride

Saturday

Skills
Three sets, not for time, of:
Double-Unders x 40-50 reps
L-Sit x 30-45 seconds
Bar Muscle-Up x 2-5 reps

WOD
For time:
Row 1000 Meters
25 Burpees Over the Erg

When the clock strikes 10 minutes, perform the following…
Three rounds for time of:
60/40 Push Press x 15 reps
Toes to Bar x 20 reps

When the clock strikes 20 minutes, perform the following…
Three rounds for time of:
30″/24″ Box Jump-Overs x 15 reps
Chest-to-Bar Pull-Ups x 20 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.

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