Valkyrie Strength and Conditioning – Group Class
Weightlifting
Sumo Deadlift (8@empty BB
5@35%
5@45%
5@55%
3@65%
3@75%
3+@81%)
*Record final set.
Metcon
Metcon (Time)
3 Rounds for Time:
2 Bar Muscle-ups
10 Double DB Power Cleans (50’s/35’s)
2 Bar Muscle-ups
10 Double DB Front Squats (50’s/35’s)
2 Bar Muscle-ups
10 Double DB STOH (50’s/35s)
*11 Minute Cap*
*Sub 4 C2B, or 6 Pull-ups for BMU as needed. May also reduce BMU #.