Valkyrie Strength and Conditioning – Group Class
Metcon
Metcon (Time)
Alternating 1:00 work/1:00 rest, complete the following for time:
100 Double Unders
-then-
3 Rounds:
15 T2B
15 Hang Power Cleans (115/75)
-then-
100 Double Unders
* Pick up wherever you left off in previous work minute.
*Rx+: 150 DU, 20 T2B, 135/95
*25 Minute Cap*
Strength Class
Pausing Bench Press (*1 Second Pause at Chest*
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%)
2×5 @ RPE 8 (80%)
*Record final 2×5, note “RPE 8” in comments.
Mid-Shin Rack Pull (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%)
2×5 @ RPE 8 (80%)
*Record final 2×5, note “RPE 8” in comments.