240903

2024 VAULT 9: "DEVIL'S TRIANGLE"
Program A
Part 1
20 Devil Press
20 Dumbbell Hang Squat Clean
20 Devil Step Up
Rest 3 Minutes After Part 1
Part 2
15 Devil Press
15 Dumbbell Hang Squat Clean
15 Devil Step Up
Rest 3 Minutes After Part 2
Part 3
10 Devil Press
10 Dumbbell Hang Squat Clean
10 Devil Step Up

Suggestions
Men: 40# DBs | 20-24" Box
Women: 25# DBs | 16-20" Box
Goal: Part 1: 5:30-9:00 Part 2: 4:00-8:00 Part 3: 2:30-4:00

Scaled: Burpees, 35 lb. Dumbbell Hang Squat Cleans, Burpee Box Jumps, 24" Box
Time: 19:13 (5:53, 4:26, 2:54)

240302: 26:57 (9:50, 6:55, 4:12) Scaled: 35 lb. Dumbbells, 20" Box

Warm-up 10 minute row: 2312m, 2:09.7/500m
Cool-down 10 minute row: 2223m, 2:14.9/500m