Duration: 15 minutes 

Working in teams of four, each team will have to complete the following:

Ladder (1 - 10 - 1)
Deadlift (40kg Women/60kg Men) followed by Hand Release Press Ups.

The ladder will be split equally between athletes, completing 5 rounds each.

After the ladder is completed:

Team Synchro AMRAP in the time remaining

Round: 

20 x Bodyweight Squats

15 x Plate Ground To Overhead (10kg Women / 15kg Men)

5 x Burpee To Plate

20 points awarded per completed round of AMRAP. 

RULES:

Deadlift and Hand Release Press Up Ladder

You must complete the ladder before you can move into the AMRAP.

There is no particular order as to who does what within the ladder, this will be decided amongst yourselves.

Deadlifts (40kg Women, 60kg Men) – in top phase back should be straight and back vertical, in the bottom phase plates should touch the floor.

Deadlifts are not to be rushed and proper form should be practiced at all times.

There are no additions or deductions in points for adding or removing plates from the bar.

Athletes can go to their knees on the press-up when failure in full press up has been witnessed by the judge.

Bodyweight Squat

These are to be performed with full range of motion, as low as you can go and reach full extension at the top.

Plate Ground to Overhead (10kg Women / 15kg Men)

Plate should touch the floor at the bottom of the movement and arms should be fully extended at the top of it.

Burpee to Plate

Chest and hips must hit the floor at bottom stage of burpee, coming up to two feet on the floor – followed by a two footed jump onto and off the plate before the next rep.

Ground to overhead (10kg Women / 15kg Men)
The weight must touch the floor and arms fully extended when plate is above the head.

Find out more and contact

For all enquiries please contact help@blakelyclothing.com