Valkyrie Strength and Conditioning – Group Class
Weightlifting
Complex: 1 Pausing Snatch Pull + 1 Snatch Pull + 1 Squat Snatch (15 Minutes, build as desired.)
*Pause at mid-thigh for pausing pull. Both pulls finish in a vertical extension with straight arms. Focus on bringing bar into hips before extending. Reset between reps but do not drop.
Metcon
Metcon (5 Rounds for reps)
5 Rounds:
In 1:00-
3 Squat Snatches (115/75)
Max Reps Lateral Burpees Over Bar
-1:00 Rest-
Rx+: 135/95
*Record number of burpees completed each round.