PERPETUA PRIDE – WORKOUTS FOR THE WEEK

 In Competitors - Pride
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The competitive road is a long one , so enjoy the scenery.A shot from my recent trip in California.

Saturday

Skills
Three sets, not for time, of:
Double-Unders x 40-50 reps
Muscle-Ups x 3-6 reps
Handstand Walk x 10-15 meters

Test
For time:
50 Chest-to-Bar Pull-Ups

WOD
Four sets of:
Row 800 Meters
15 Burpees
30 Kettlebell Swings (32/24 kg)
Rest 4 minutes

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 rounds and reps as possible in 5 minutes of:
5 Burpees
5 Ring Dips from Muscle-Up Station

(Complete a muscle ups and the 5 ring dips)

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