Girls Gone Rx UK x CF Dawn

7 Rounds For Time 9 min time cap:

5 Team Synchro Hand Release Burpees

7 Partner Deadlifts 120kg (90KG BAM)

35 DU (70 SU BAM)

Score: Time (If capped, completed reps)

Details:

* All 3 athletes will complete the 5 burpees together, then 2 Athletes will complete the partner deadlifts together, and finally 1 Athlete will finish the jump rope. Athletes may rotate as desired for the deadlifts and jump rope, all 3 athletes must complete the synchro burpees.

* Synchro Team Hand Release Burpees: All Athletes on the team will begin the repetition from the standing position, drop to the ground and release their hands. Once all 3 athletes have released their hands at the same time, all 3 athletes will finish the repetition by returning to the standing position and jumping with 2 feet bringing their hands clearly over their head. Hips and Knees must be fully extended during the jump, with hands clearly over the Athletes head (A clap is not required). Judges will mark the synchro component of the burpee when all 3 athletes have released their hands at the same time; Athletes may get to the ground and complete the repetition with the jump at different speeds. Athletes will be in a organized side-by-side while performing this movement.

Partner Deadlifts: Two Athletes will be working together to deadlift 1 barbell. Overhand, Underhand, and Switch Grip are all acceptable. Athletes may also cross arms if needed to level out the barbell for mix height teams. Athletes will be on the same side of the barbell. This is a traditional deadlift where the athletes will bring the barbell from the ground to a standing position with knees and hips open, and shoulders behind the barbell.

With a 12 minute running clock:

A1: 3RM STOH 

A2: 2RM Thruster

A3: 1RM Clean

Score: A1 3RM + A2 2RM + A3 1rm 

Details:

* Team will receive 1 barbell, 1 set of collars, and sufficient plates

* All lifts are from the floor, and athletes may go in any order. Only 1 lifting at any one time. Must Follow the judges prompts

* A squat clean for the first rep for the Thruster is acceptable if it is at full squat depth (hip crease clearly below knee). * Clean may be any style: Muscle, Split, Power, Squat. STOH can be any style Strict, Push press, Push Jerk, Split Jerk 

4 x 2.00 AMRAPS with 30 seconds rest between

Synchro Torpedo Thrusters All 3 (BAM 10KG) 
Wall ball train 7/6KG (BAM 4KG)
Synchro TTB All 3 (BAM Knee Raises)
Rope Climbs/Half the height rope climbs (BAM Floor Pulls)

Both hands on the Torpedo hit depth together and lock out together.

Wall ball train will be demo'd 

TTB- Toes touch the rig at the same time

Knee raises- Knees above hips at the the same time 

Full rope climbs are one person working at 1 time, climbing to the top and touching the buckle and controlled decent or it’s not a rep. Half way will be marked out and it needs to be touched same rules apply. Floor pulls need to be with straight legs, start stood up with rope in hand, controlled decent, legs straight and pull all the way to stood tall. 2 pulls per person.

Each rounds reps added together for your final score

It's a relay...

A1:

Run 400 M (4x 100m) 

21 Torpedo Swings

12 Pull Ups (BAM Jumping or Banded) 

Tags A2 and they do the same, when A2 is finished, Tag A3 until A3 finishes

Whilst that is going on you have a 3K row to complete

1 person on Helen/1 On the Row/ 1 Resting