Valkyrie Strength and Conditioning – Group Class
Weightlifting
Deadlift (1×10 w/empty bar
1×5 @ 30%
1×5 @ 40%
1×3 @ 50%
1×1 @ 60%
1×5 @ RPE 6 (70%)
1×5 @ RPE 7 (75%)
3×5 @ RPE 8 (80%))
*Record final 3×5, note “RPE 8” in comments.
Metcon
Metcon (AMRAP – Reps)
9 Minute AMRAP:
2-4-6…etc.
Power Cleans (155/105)
Strict Handstand Push-ups
*Score = total reps completed.
*Modify ROM, or sub pike push-ups/seated DB press for SHSPU as needed.