Valkyrie Strength and Conditioning – Group Class
Weightlifting
Complex: 1 Push Jerk + 1 Split Jerk (15 Minutes, build to a moderately heavy set.)
*From the rack. Pause 1 second in the dip and 1 second in the receiving position for each lift. Add weight as desired
Metcon
Metcon (Time)
3 Rounds For Time:
12 Burpee Pull-ups
30 Dumbbell Snatches (50/35)
Rx+: Burpee C2B Pull-ups, 70/50 DB
*12 Minute Cap*