230327

Row 45 minutes
10,654m, 2:06.7/500m

2023 VAULT 12: "KHUFU"
Program A
3 Rounds
200 Meter Run
30 Alternating Dumbbell Power Snatch
15 Burpee
200 Meter Run
Rest 2 Minutes Between Rounds

Suggestions
Men: 40-50# DB
Women: 25-35# DB

Extra Challenge
Men/Women: Increase to 4 Rounds (ONLY if first 3 rounds are 4:00 or less)
Goal: 3:30-5:00/round

Scaled: 40# Dumbbell
Time: 22:37 (3:55, 3:55, 3:55, 4:52)

Warm Up: 1 mile run/not timed