Valkyrie Strength and Conditioning – Group Class
Weightlifting
Overhead Squat (7×2)
*Build as desired, record heaviest set. From the rack.
Metcon
Metcon (AMRAP – Rounds)
EMOM until failure or 10:00 – 2 Snatches (power or squat)
Minute 1: 45/35
Minute 2: 65/45
Minute 3: 75/55
Minute 4: 95/65
Minute 5: 115/75
Minute 6: 125/85
Minute 7: 135/95
Minute 8: 155/105
Minute 9: 165/115
Minute 10: 185/125
Rx+:
Minute 1: 95/65
Minute 2: 115/75
Minute 3: 125/85
Minute 4: 135/95
Minute 5: 155/105
Minute 6: 165/115
Minute 7: 185/125
Minute 8: 195/135
Minute 9: 205/145
Minute 10: 225/155
*Adjust weights as needed. Goal is at least round 6.
*Score = successful rounds (10 is max).