CHALLENGE **1**
5 DT (Synchronized)
- 12 Deadlift
- 9 Hang power clean
- 6 Shoulder to overhead
* Max Reps:
- Team Burpees
*Score: number of burpees
CHALLENGE **2**
Buy in:
- 900m row
* Remaining time:
AMRAP:
- 21 KB Swing
- 15 Wall-balls
- 9 Box jumps
* Waterfall Style
*score: number of rounds
CHALLENGE **3**
0-2’:
P1:
- 1 Rep Clean and jerk
2-4’
P2:
- 1 Rep Cluster
4-6’:
P3:
- 1 Rep Squat snatch / Power
*Score: total number of kilos
1. **Warm-up**: 10 minutes - Allow all participants to warm up together.
2. **Challenge 1**: 10 minutes - Have the first 3 teams (9 participants) compete in the first challenge simultaneously.
3. **Challenge 1**: 10 minutes - Rotate the next 3 teams into the first challenge while the first 3 teams rest.
4. **Challenge 1**: 10 minutes - Rotate the last 3 teams into the 1st challenge while the first 6 teams rest.
5. **Break**: 10 minutes - Give participants a brief break to recover. And explain next challenge
6. **Challenge 2**: 10 minutes - Rotate the first 3 teams back into competition while the other 6 teams rest.
7. **Challenge 2**: 10 minutes - Continue rotating teams in groups of 3 until all teams have completed the 2nd challenge.
8. **Challenge 2**: 10 minutes - Rotate teams again.
9. **Break**: 10 minutes - Give participants a brief break to recover. And explain next challenge
10. **Challenge 3**: 6 minutes - Rotate the first 3 teams back into competition while the other 6 teams rest.
11. **Challenge 3**: 6 minutes - Continue rotating teams in groups of 3 until all teams have completed the 3rd challenge.
12. **Challenge 3**: 6 minutes - Rotate teams again.
13. **Cool-down and Awards**: 10 minutes - Dedicate the final minutes for cool-down, announcing winners, and celebrating the competition.
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