230402

2023 VAULT 13: "PYRAMIDS OF GIZA"
Program A
Part 1
40 Air Squat
20 Devil Press
40 Air Squat
Rest 1 Minute After Part 1
Part 2
40 Air Squat
40 Dumbbell Power Clean & Jerk
40 Air Squat
Rest 1 Minute After Part 2
Part 3
40 Air Squat
20 Devil Press
40 Air Squat

Suggestions
Men: 40# DBs
Women: 25# DBs

Goal:
Parts 1 & 3 Goal: 3:30-5:30
Part 2 Goal: 5:00-7:00

Scaled:
40 lb. Dumbbells.

Time: 19:47 (5:00, 6:44, 6:03)

Warm-up 10 minute row: 2338m, 2:08.3/500m
Cool-down 10 minute row: 2235m, 2:14.2/500m