A –

Female – 80,100,120,140
Male – 140,165,190, 215

Race rules.

The goal of the Ladder is to accumulate as many points as possible, as a team, within 2.5 minutes.

Each lane will have 4 male bars and 4 female bars; 1 of each per quadrant. The bars increase in weight moving down the GRID.

The bars in the first quadrant are worth 1 point when successfully lifted. The bars in the 2nd are worth 2 points, 3 in 3rd, and 4 in 4th.

• In each lane, only one Player at a time may be in play on the ladder.
• No succeeding Player may leave the Start Zone to enter the ladder until the previous Player has crossed into the Finish Zone.
• A Player on the ladder may attempt to accumulate as many points (with a maximum of 10 points) for their team as possible by choosing which bars to attempt to lift. Males may only lift male bars, females may only lift female bars.
• A Player may start anywhere on the ladder and may skip any bar, but may only move forward through the ladder. A Player is permitted only one lift attempt per bar.
• Players must alternate by gender: each Player entering the ladder must be of a different gender than the prior Player. A Player is not required to attempt a lift (may run through) as long as adhering to the gender alternation rule.

Movement standards.

• Player must come to a fully standing position while elevating the barbell from the ground to a position directly overhead:

1. in one continuous motion
2. without pausing at the shoulders

• Player may use any form of snatch
• The snatch is counted when:

1. the barbell reaches a position directly overhead
2. Player’s arms and elbows are locked out vertically
3. Player’s feet stationary, parallel and within a normal squat stance width
4. hips fully open
5. knees locked out
6. heels on the ground

• Player must then descend into a squat while maintaining possession of the bar overhead until the hip crease is below the horizontal plane of the top of the knees
• The repetition is counted when the player returns to a fully standing position with:

1. Player’s arms and elbows are locked out verticallyPlayer’s feet stationary, parallel and within a normal squat stance width
2. hips fully open
3. knees locked out
4. heels on the ground

LEARN MORE ABOUT GRID

LEARN MORE ABOUT GRID 6

LEARN MORE ABOUT THE FGL SEASON