Valkyrie Strength and Conditioning – Group Class
Weightlifting
Muscle Clean (6×3, building)
*Build as able, focus on keeping the bar close + fast elbows.
Metcon
Metcon (AMRAP – Rounds and Reps)
EMOM until failure:
2 Power Cleans
Minute 1: 45/35
Minute 2: 75/55
Minute 3: 95/65
Minute 4: 115/75
Minute 5: 125/85
Minute 6: 135/95
Minute 7: 155/105
Minute 8: 165/115
Minute 9: 185/125
Minute 10: 195/135
RX+:
Minute 1: 135/95
Minute 2: 155/105
Minute 3: 165/115
Minute 4: 185/125
Minute 5: 195/135
Minute 6: 205/145
Minute 7: 225/155
Minute 8: 235/165
Minute 9: 255/175
Minute 10: 275/185
*If you complete minute 10, keep the same weight and add an additional rep each minute until failure (min 11=3 reps, min 12=4 reps).
*Scale weights as needed so you can make it through at least round 6.
*Score = successful rounds + extra reps
