Valkyrie Strength and Conditioning – Group Class
Weightlifting
Snatch (30 Minutes – Build to a Heavy Single)
*Power or Squat may be used.
*Build gradually, increasing rest between reps as weight gets heavier.
Ex:
5 @ 40%
4 @ 50%
3 @ 60%
2 @ 70%
1 @ 80%
1 @ 90%
1 @ 98%
1 @ 100+
1 @ ?
1 @ ?…
*If this is a newer movement for you, be sure you have completed a solid rep at each weight before advancing. Repeat each weight as many times as needed before moving on.
CASH OUT
Metcon (Checkmark)
2x- 1 Minute Pigeon Stretch R/L
2x- :30 Child’s Pose + Thread the Needle R/L