230206

Row 45 minutes
10,476m, 2:08.8/500m

2023 VAULT 5: "DJOSER"
Program C
500 Meter Row
12 Dumbbell Step Up Over
24 Barbell Power Clean
12 Dumbbell Step Up Over
30 Barbell Push Jerk
12 Dumbbell Step Up Over
24 Barbell Power Clean
12 Dumbbell Step Up Over
500 Meter Row

Suggestions
Men: 95# | 40# DBs | 20-24" Box/Step
Women: 65# | 25# DBs | 16-20" Box/Step
Goal: 14-20 Minutes

Scaled: 40 lb. Dumbbells, 20" Box, 95 lb. Barbell
Time: 13:13

Warm-up 10 minute row: 2314m, 2:09.6/500m
Cool-down 10 minute row: 2301m, 2:10.3/500m