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WORKOUT

2022 VAULT: RAGNAROK

18 Min AMRAP (As Many Rounds and Reps As Possible in 18 Minutes)

9 Burpee
12 Dumbbell Deadlift
9 Dumbbell Hang Power Clean
6 Dumbbell Shoulder Press

Suggestions
Men: 15-30# DBs - OR - 35-55# Single DB/KB
Women: 10-20# DBs - OR - 15-30# Single DB/KB

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 6-9 Rounds

Coaches Notes

The way this one works is you'll cycle through 9 burpees, 12 deadlifts, 9 hang power cleans, and 6 presses as many times as you can until 18 minutes are up!

It's only right that we tackle a long workout to wrap up the 2022 Vault! You're looking at finishing a round every 2-3 minutes to hit the goal. That'll mean choosing a burpee variation and pace that allows you to get those done in a minute or less! If you can, try to pick a weight that works for all three of the weighted movements today. You shouldn't need to break up any one of them for the first 9-12 minutes of the workout. Because the finished position of each movement is the same as the starting position of the next, it would be a good idea to break one rep early. That way your final rep sets you up to get started on the next movement. So 11 deadlifts, break, 1 deadlift + 8 hang power cleans, break, 1 hang power clean + 6 press.

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