Valkyrie Strength and Conditioning – Group Class
Weightlifting
A:: Jerk Dip (5×3)
*Build throughout. The Jerk Dip has the potential to be heavy (up to 100%+ of jerk) as long as technique is good.
*Record heaviest set of 3.
B:: Push Jerk (5×2)
*Drop some weight from Part A, then build back up.
*Record heaviest set of 2.
Metcon
Metcon (Time)
For Time:
50/35 Calorie Bike or Ski
50 Kettlebell Swings (53/35)
*7 Minute Cap*
*Reduce calories as needed to ensure at least 3 minutes to work on kettlebell swings.