Group Class – Sat, Apr 27

Valkyrie Strength and Conditioning – Group Class

Weightlifting

Hang Power Snatch (3-3-3-2-2-2-1-1-1)

Build throughout sets as desired, record heaviest.

Metcon

Metcon (Time)

3 Rounds for Time:

12 Power Snatches @ 60% of heaviest single

24 Pistols

*12 Minute Cap*

Strength Class

Floor Press (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%)
3×5 @ RPE 8 (80%))

Record final 3×5, note “RPE 8” in comments.

Tempo Back Squat (1×10 w/empty bar (first 5 no tempo, second 5 practice tempo)
1×5 @ 30%
1×5 @ 40%
1×3 @ 50%
1×8 @ RPE 6 (68%)
1×8 @ RPE 7 (71%)
2×8 @ RPE 8 (74%))

*Tempo = 303 (3 second descent, no pause at the bottom, 3 second ascent).

*Record final 2 sets of 8, note “RPE 8” in comments.