Valkyrie Strength and Conditioning – Group Class
Weightlifting
Complex: 3 Push Press + 2 Push Jerk + 1 Split Jerk (15 Minutes, build as form allows.)
*Record heaviest.
Metcon
Metcon (Time)
3 Rounds For Time:
500m Row/Ski or .75 mile Bike
15 STOH (115/75)
*Rx+: 155/105
*12 Minute Cap*