Girls Gone Rx UK x Northern Soul

7 Rounds For Time 9 min time cap:

5 Team Synchro Hand Release Burpees

7 Partner Deadlifts 120kg 

35 DU 

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 Shoulder to overhead

A2: 2RM Thruster

A3: 1RM Clean

Any Athlete: Max Calories on the Bike

Score: A1 3RM+ A2 2RM+ A3 1rm + Calories

Details:

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

* 1 Athlete may may be on the bike at all times

* 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. Any Shoulder to over head permitted but must clean it first to set it on the shoulders: Stict, push press, push jerk, split jerk

4 x 3 Min AMRAPS with 1 min rest between

Team Wall Ball train 7kg (BAM 4kg)

Barbell Clean and Jerk 35kg (BAM 25kg)

Synchro Work 1 min of OH Lunges (BAM FR Lunges) 1 min of Weighted sit ups, 1 Min of Devils Press 15kg (BAM 10kg)

Rope Climbs/Half the height rope climbs (BAM Floor Pulls)

-Demo Team will show how the wall ball train will be completed

-Barbell Clean and jerk can be any Clean and Jerk, 1 person working at any one time.

All 3 working at the same time for each of the movements with 1 DB. For Rx it’s OH lunges and for BAM it’s Front rack lunges. Stood tall together, knee tap the floor together. If OH lunge the arm doesn’t have to be locked out (it’s a nice to have though), the DB needs to be over the persons head. You all have to be on the same arm and same leg. Synchro weighted sit ups demo'd by the team . Devils press with 1 DB again, DB in hand with the DB on the Floor, Chest on the floor together and arm locked out OH together, Alternate arms every rep and must be the same side.

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

Part A Rolling Clock starts

Choose your team order, it's relay AMRAP

21 Russian Heavy KB Swings 24kg if possible (BAM 16kg if possible)

15 BB Hang Snatches 30kg (BAM 20kg)

9 Pull Ups (BAM Banded Strict)

A1 Does some reps then comes and tags A2, A2 completes some reps and tags A3 then does some reps and so on... as many rounds and reps as possibly in 6 mins 

Clock will keep rolling to part B...

PA finishes at 6 mins on the clock you wil have 2 min rest.... 

Clock says 08:00 Then Part B 6 min Time Cap

1 Person workin on the chipper 

1 Person holding a plate OH 10 KG (BAM 5 kg)

1 Person Resting

Apart from the on the last set 15 reps all synchro working

Chipper:

60 Box Jumps 20" (BAM Jumps or step ups)

45 Sumo Deadlift High Pull Same as your KB from the Swings 

30 Traverse in plank over a KB and Press up (Bam Knees or hips) 

15 Burpee on a plate Syncho 20 kg (BAM 10kg)

Each person has to perform reps on each section and the plate has to stay off the floor until the burpees one in each hand by the persons sides

Split however you need to

Box jumps or step ups- Jumps 2 footed take off, Step ups alternate legs and both hips and stood tall

Sumo Deadlift High Pull to collar and back to the floor.

Traverse plant over a KB and Press up starts with a perfect plank with both hands one side of the KB, traverse over the centre of it and when both hands are the other side a press up (chest below elbow and full lock out), that's 1 completed rep

Plate can now be put on the floor and all 3 to complete synchro plate burpees. Plates in a line next to each other hands and face clear of the plate, chest to floor together and jump on the plate together, no need for a further jump and clap

Time is your score or Reps you completed