Valkyrie Strength and Conditioning – Group Class
Gymnastics Strength
Weighted Strict Pull-ups (5-5-3-3-1-1-1)
*Increase weight/difficulty across sets. Should need to rest
in between.
*Use spotters, bands, or low bar from ground with foot
assist.
*Record heaviest single.
Metcon
Metcon (AMRAP – Reps)
Every 2:00 for 4 Rounds-
250m Row
Max Reps Power Snatch @ 70% 1RM
-Rest 2:00 between rounds-
*Adjust row distance as needed to ensure at least :45 to work on snatches.
*Score = reps completed each round, note weight in comments.