Valkyrie Strength and Conditioning – Group Class
Weightlifting
Sumo Deadlift (8@empty BB
5@30%
5@40%
5@50%
5@60%
5@70%
5+@77%)
***Add 10# to estimated 1RM if you successfully completed all of the 5+, 3+, 1+ sets during the previous three weeks.
Metcon
Metcon (AMRAP – Reps)
8 Minute AMRAP:
1-2-3…etc.
Ring Muscle-up
3-6-9…etc.
Power Cleans (135/95)
*Score = total reps completed.
*Sub jumping RMU, Low Rings Transitions, or 2 Ring Rows + 2 Ring Dips for each MU rep.