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Group Class – Mon, Aug 28

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Valkyrie Strength and Conditioning – Group Class

Weightlifting

Bear Complex (5 Rounds, increasing in weight each set.)

Bear Complex:

7x

1 Power Clean +

1 Front Squat +

1 Push-Press to the back rack +

1 Back Squat +

1 Push-Press to the front rack
*Each Bear Complex = 7x through the sequence of Pc+FS+PP+BS+PP. These are unbroken – 35 total reps in a row before resting. Power clean must be touoch and go. Separate all movements (no squat cleans/thrusters), and lock out push press reps overhead. Record heaviest.

CASH OUT

Metcon (Checkmark)

10 Minute Cardio Cooldown (Row, Bike, Ski, or Run)

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