Valkyrie Strength and Conditioning – Group Class
Weightlifting
Front Squat (1×10 w/empty bar
1×5 @ 30%
1×5 @ 40%
1×3 @ 50%
1×1 @ 60%
1×5 @ RPE 6 (70%)
1×5 @ RPE 7 (75%)
1×5 @ RPE 8 (80%))
*Record final set and note “RPE 8”.
Metcon
Metcon (AMRAP – Rounds and Reps)
6 Minute AMRAP:
10 Power Cleans (135/95)
10 Burpees to Target
*Target should be at least 6” above reach.