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.

Hang Power Snatch (1×3)

E2MOM for 12min

Power Snatch from Knee, with a 2sec pause at the knee for each rep

Build to a moderately Heavy 3 reps

Use Hook Grip, maintain pauses between reps throughout EMOM

RPE (5) heavy but can maintain technique throughout

Metcon (3 Rounds for reps)

“Sandra Dee”

3 rounds for Max Reps

3mim AMRAP

20/16 Cal Row


8- Power Snatches (95/65)(75/55)

8- Lateral Burpees over Bar

rest 2min b/w rounds
rest 2min b/w rounds

Aim for Consistency b/w Reps for each of the 3rnds

8-9 RPE

near maximal effort each round but be CONSISTENT


1min- Downward Dog

30sec- Cobra Pose

1min- T-Spine Rotation (per side)

1min- Half Kneeling Hamstring Stretch

1min- Downward Dog

20rnds- Cat/Cow

1min- Forward Fold

2min- Hip Flexor Stretch (per side)

5min Accumulation Stretch in bottom of squat

2min- Reclined Bound Angle Pose

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