Valitus Strength and Fitness – ValitusFit

CO2 Tolerance Test (Time)

3 Full inhale/exhales, 4th Full breath in and time the slowest exhale (through the nose) that you can do. If you stop, get stressed out or pause/swallow the test is over.

Record time that you stopped exhale.

Tall Snatch (3×3)

Stand tall with a snatch-width grip, the bar hanging at arms length and the feet in the pulling position. Pull the elbows up and out aggressively, and pick up the feet. Pull yourself down as quickly as possible while replacing your feet flat on the floor in your receiving position and locking the bar overhead in a squat. Attempt to get the bar locked out overhead as quickly as possible, although it will be near the bottom of the squat.
use as part of warm-up

Use barbell or at most 10lb plates on each side of barbell

Power Snatch (1×3)

Build to a moderately heavy 3 in 15min where you pause in the “catch” for each rep for two seconds.

Emphasis is control, stability and speed to have a strong catch position.

Metcon (Time)

“Hot and Sassy”


10- Back Squats (205/145)(165/115)

400m Run
Break up reps as needed but you should be able to do 10 reps with chosen weight when fresh. Shouldn’t be a super easy set of 10.

20min Time Cap

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