220524

2022 VAULT 20: "SKADI & KVASIR"
SHIFT Version
Part 1
7 Min AMRAP
8 Alternating Goblet Step Up
8 Inverted Row
- After Part 1, Rest 2 Minutes
Part 2
7 Min AMRAP
8 Dumbbell Shoulder Press
8 Dumbbell Hang Power Clean

Suggestions:
Men: 20-40# Single DB/KB - or - 10-20# DBs
Women: 12-30# Single DB/KB - or - 5-15# DBs
Score: Total # of Completed Rounds + Any Additional Reps For Part 1
Score: Total # of Completed Rounds + Any Additional Reps For Part 2
Goal: Part 1: 6-8 Rounds Part 2: 7-9 Rounds

Scaled: Dumbbell Farmer Step Up, 40 lb. Dumbbells, 20" Box. 75 lb. Barbell Shoulder to Overhead, Hang Power Clean
Part 1: 6 Rounds + 8 Step-Ups
Part 2: 8 Rounds + 3 Shoulder to Overhead

Warm-up 10 minute row: 2389m, 2:05.5/500m