PERPETUA PRIDE – WORKOUTS FOR THE WEEK

 In Competitors - Pride

Saturday

Skills
Three sets, not for time of:
Double Unders x 40-50 reps
Chest-to-Bar Pull-Ups x 10-12 reps
Strict Handstand Push-Ups x 10-12 reps
(add deficit if these are easy for you)

WOD
Three sets for times of:
Run 1 Mile
85/55kg Hang Squat Cleans x 10 reps
18-Meter Front-Racked Walking Lunge 85/55KG
Rest 6 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 6 minutes of:
10 HSPU
10 Burpees

 

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