Event Duration: 11:00-minute clock
Segment 1: 0:00-3:00 minutes
15 Synchronized Burpees Over the Bar
In the remaining time, each partner performs 3 Squat Cleans as 3 successful lifts in a row

Transition:
1:00 Rest and Adjust Loads

Segment 2: 4:00-7:00 minutes
15 Synchronized Burpees Over the Bar
In the remaining time, each partner performs 2 Squat Cleans as 2 successful lifts in a row

Transition:
1:00 Rest and Adjust Loads

Segment 3: 8:00-11:00 minutes
15 Synchronized Burpees Over the Bar
In the remaining time, each partner performs 1 Squat Clean

Cumulative weight lifted across all 12 cleans (6 by each partner) determines the score.
Properly recorded and tallied by event officials.

MOVEMENT STANDARDS:

Synchro Lateral Burpees over the Bar:
The athlete will start standing, then proceed to a chest to deck position before jumping or stepping feet back together then jumping with a two foot takeoff and two foot landing on the other side of the bar. The rep is credited when both feet land on the other side of the bar. The next rep must start with the athlete falling back to a chest to deck position and then continuing in that manner for the prescribed reps. For these reps to be synchronized the athletes will start on one side of the bar and meet at a chest to deck position before starting the rep. The rep is credited when both athletes reach the other side of the bar. They do not need to get to the other side of the bar at the same time, but must meet in a chest to deck position before starting the next rep.

Squat Clean:
For the Cleans, each Clean will start with the Barbell on the floor and must move in one continuous motion to the shoulders and be recieved at or above collar bone height and ridden into a full front squat position then stood up until we see extension of the knees and hips. The reps do not need to be unbroken, but the reps must be 3 successful reps in a continuous fashion, then 2 reps in a continous fashion, then 1 rep by each athlete.

Rx:

14:00 minute Clock
4:00 minute AMRAP
20 Pull-Ups
10/10 Synchro DB Snatch 50lb/35lb
20 Toes to Bar
-Max Calorie Echo Bike in the Remaining Time
Rest 1:00 minute between Rounds

Continue until 75/100 Calories Completed
Cap = 3 Sets

Score = Time to Completion or Calories at Time Cap

During the Pull-Ups and Toe to Bar, the other partner must be holding a dead-hang position

BAM:

14:00 minute Clock
4:00 minute AMRAP
20 Ring Rows
10/10 Synchro Dumbbell Snatch 25lb/35lb
20 Hanging Knee Raises
-Max Calorie Echo Bike in the Remaining Time
Rest 1:00 minute between Rounds

Continue until 60/75 Calories Completed
Cap = 3 Sets

Score = Time to Completion or Calories at Time Cap

During the Ring Rows and Hanging Knee Raises, the other partner must be holding a Plank Position

MOVEMENT STANDARDS RX/MASTERS 40+:

Pull-Ups
Strict, kipping, or butterfly pull-ups are allowed.
Full extension at the bottom with the arms fully extended.
Chin must clearly break the horizontal plane of the bar at the top.
One athlete must be in a dead-hang position while the other athlete is working.

Synchro DB Snatch:
Athletes will start with the dumbbell in the same arm. Both heads of the dumbbell must start on the floor, then proceed to swing the dumbbell in one motion from the floor to overhead with a full locked out position overhead in a synchronized fashion. In order for the rep to count, athletes must meet in a full locked out position.

Toe to Bar:
Start each rep with full extension at the bottom with the arms fully extended.
Feet must clearly pass behind the line of the bar in order to start the rep and both feet must contact the bar between the hands for the rep to be credited
One athlete must be in a dead-hang position while the other athlete is working.

Assault Bike:
One athlete working at a time, working towards the total accumulated volume of calories.

MOVEMENT STANDARDS BAM:

Ring Rows:
A tap line is marked on the floor directly under the Rings to dictate the middle of the rings. Athletes must have their heels on the tapeline, hands on rings and leaned back in a plank position with arms fully extended in order to perform a rep. The rings are set exactly 36 inches or 3ft from the floor to the bottom of the rings.

Synchro Dumbbell Snatch:
Athletes will start with the dumbbell in the same arm. Both heads of the dumbbell must start on the floor, then proceed to swing the dumbbell in one motion from the floor to overhead with a full locked out position overhead in a synchronized fashion. In order for the rep to count, athletes must meet in a full locked out position.

Hanging Knee Raise:
Athlete will start in a hang position with both feet off of the ground, the athlete will proceed to move both legs simultaneously until both knees have clearly passed above the hips. The athlete must pass through full extension of the hip before beginning another rep.

Assault Bike:
One athlete working at a time, working towards the total accumulated volume of calories.

EVENT FLOW Rx:

Pull-Ups (20 Reps):

Athletes start by both jumping up to the pull-up bar.
One athlete hangs in a dead-hang position while the other tackles the 20 pull-ups.
Athletes can switch roles at any point while accumulating the 20 reps.
Once 20 pull-ups are completed, move on to the next station.

Synchro DB Snatch (10 Reps per Arm):
Athletes transition to the Synchro DB Snatch station.
Perform 10 reps on each arm in a synchronized fashion.
Athletes are synchronized at the top of the snatch with arm, shoulder, hips, knees fully locked out and the DB over or slightly behind the midline of the body. Toe to Bar (20 Reps):

Move to the Toe to Bar station.
Similar to the pull-ups, one partner hangs in a dead-hang position while the other accumulates 20 toe-to-bar reps.
Partners can switch roles as needed during the set.

Assault Bike (AMRAP Calories - 4:00 Minutes):
Transition to the Assault Bike station.
Accumulate as many calories as possible in the remaining 4:00 minutes.
The goal is to reach a total of 60/75 calories.

At the 4:00-minute mark, athletes have a 1:00-minute rest/transition to prepare for the next round.
Repeat (Cap at 3 Sets or Time Cap or Time to Complete Calories):

Continue through the sequence until either calories are completed or the workout reaches a maximum of 3 sets.
Score will be recorded as the time to completion if calories are achieved within the cap or the number of calories completed at the time cap.

Event Flow BAM:

Ring Rows (20 Reps):

Athletes start by one athlete moving onto the rings as one athlete starts in a plank position
One athlete remains in a plank position while the other tackles the 20 ring rows.
Athletes can switch roles at any point while accumulating the 20 reps.
Once 20 ring rows are completed, move on to the next station.

Synchro Dumbbell Snatch (10 Reps per Arm):
Athletes transition to the Synchro Dumbbell Snatch station.
Perform 10 reps on each arm in a synchronized fashion.
Maintain coordination to ensure simultaneous dumbbell snatches.

Hanging Knee Raises (20 Reps):
Move to the Hanging Knee Raises station.
Similar to the ring rows, one partner performs a plank while the other accumulates 20 hanging knee raises.
Partners can switch roles as needed during the set.

Assault Bike (AMRAP Calories - 4:00 Minutes):
Transition to the Assault Bike station.
Accumulate as many calories as possible in the remaining 4:00 minutes.
The goal is to reach a total of 50 calories.

At the 4:00-minute mark, athletes have a 1:00-minute rest/transition to prepare for the next round.
Repeat (Cap at 3 Sets or Time Cap - 50/65 Calories):

Continue through the sequence until either calories are completed or the workout reaches a maximum of 3 sets.
Score will be recorded as the time to completion if calories are achieved within the cap or the number of calories completed at the time cap.

This event benefits the breast cancer charity called Compete for a Cure. As part of the event, your team has the opportunity to create a fundraising page! Fundraising is also part of your overall event score (how freaking fun)

Set up your team fundraising page here
You have specific details on the how-to in your registration confirmation email with a video demo too

Event Details RX:

For Time:
20 Deadlifts 175/275lb
40 Synchro Lateral Bar Hops
40 Handstand Push-Ups
40 Synchro Lateral Bar Hops
80 Wall Balls 14/20lb, 9/10ft Target

Work can be partitioned between partners anyway they choose

Time Cap: 12:00 minutes

Event Details BAM:

For Time:

20 Deadlifts 125/185lb
40 Synchro Lateral Bar Hops
40 Dual DB Push Press 25/35lb
40 Synchro Lateral Bar Hops
80 Wall Balls 10/14lb, 9/10ft Target

Work can be partitioned between partners anyway they choose

Time Cap: 12:00 minutes

Event Details Masters 40+:

For Time:
20 Deadlifts 145/225lb
40 Synchro Lateral Bar Hops
40 Handstand Push-Ups
40 Synchro Lateral Bar Hops
80 Wall Balls 14/20lb, 9/10ft Target

Work can be partitioned between partners anyway they choose

Time Cap: 12:00 minutes

Movement Standards RX & Masters 40+:

Deadlifts:
Standard deadlift rules apply – full extension at the top, shoulders behind the bar.
The barbell must touch the ground on each repetition.

Synchro Lateral Bar Hops:
Atheles will work in a synchronized fashion with two feet starting on one side of the bar, both athletes must jump with a two foot takeoff and land with a two foot landing on the other side of the bar. These are to be done laterally to the bar.

Handstand Push-Ups:
Strict or Kipping Reps are allowed.
'23 Open Standard - 30" tape line and 10" from the wall. Any part of both hands must be in contact with the tape at all times.
The rep will start with the atletes kicking up to full extension of the elbows, shoulders, and hips with heels on the wall.
Athlees will then descend until their head hits the mat before pressing back up to full extension with their heels clearly on the wall and their butt off the wall.

Wall Balls:
A rep is defined by the athletes hips reaching a position below the knees before continuing out of the squat and throwing the wall ball to the target before starting the next rep.

Movement Standards BAM:

Deadlifts:
Standard deadlift rules apply – full extension at the top w/ shoulders behind the bar.
The barbell must touch the ground on each repetition.

Synchro Lateral Bar Hops:
Atheles will work in a synchronized fashion with two feet starting on one side of the bar, both athletes must jump with a two foot takeoff and land with a two foot landing on the other side of the bar. These are to be done laterally to the bar.

Dual DB Push Press
The bumbbells start in the front rack position with one head of the DBs starting on the shoulder.
Athletes will then dip and drive the DB's to overhead in one fluid motion, finishing with the DB's over the midline of the body and full extension of the knees, hips, shoulders, and elbows.

Wall Balls:
A rep is defined by the athletes hips reaching a position below the knees before continuing out of the squat and throwing the wall ball to the target before starting the next rep.

Event Flow:

RX/Masters-

Athletes start with 20 deadlifts.
The workload can be partitioned in any way between partners.
Once the deadlifts are completed, move to the next station.

Perform 40 synchro lateral bar hops.
Both partners jump laterally over the bar together.
After completing the lateral bar hops, move on to the next station.

Execute 40 handstand push-ups.
Partners can decide how to break down the reps.
Once the handstand push-ups are finished, proceed to the next station.

Repeat the synchro lateral bar hops, performing 40 repetitions.
After completing the lateral bar hops, advance to the final station.

Perform 80 wall balls.
Athletes can choose how to partition the reps.

The workout concludes when the wall balls are completed or when the 12:00-minute time cap is reached.

BAM-

Athletes start with 20 deadlifts.
The workload can be partitioned in any way between partners.
Once the deadlifts are completed, move to the next station.

Perform 40 synchro lateral bar hops.
Both partners jump laterally over the bar together.
After completing the lateral bar hops, move on to the next station.

Execute 40 Dual DB Push Press
Partners can decide how to break down the reps.
Once the DB Push Press are finished, proceed to the next station.

Repeat the synchro lateral bar hops, performing 40 repetitions.
After completing the lateral bar hops, advance to the final station.

Perform 80 wall balls.
Athletes can choose how to partition the reps.

The workout concludes when the wall balls are completed or when the 12:00-minute time cap is reached.

Rx:

For Time:
9 Synchro Shoulder to Overhead
15 Box Jumps 24/30''
15 Synchro Shoulder to Overhead
15 Box Jumps 24/30''
21 Synchro Shoulder to Overhead
15 Box Jumps 24/30''
27 Synchro Shoulder to Overhead

Load:: 85/115lb

Time Cap: 8:00 minutes

BAM:

For Time:
9 Synchro Shoulder to Overhead
15 Box Jumps 20/24''
15 Synchro Shoulder to Overhead
15 Box Jumps 20/24''
21 Synchro Shoulder to Overhead
15 Box Jumps 20/24''
27 Synchro Shoulder to Overhead

Load:: 65/95lb

Time Cap: 8:00 minutes

EVENT FLOW:

Athletes start with 9 synchronized shoulder to overhead.
The load is synchronized, meaning both partners move the bar together.
After completing the synchro shoulder to overhead, proceed to the first set of box jumps.

Perform 15 box jumps.
Box jumps are split between partners, meaning one partner completes a portion of the reps while the other rests.
After completing the box jumps, move on to the next set of synchro shoulder to overhead.

Execute 15 synchronized shoulder to overhead.
Ensure both partners are in sync during the movement.
Following the synchro shoulder to overhead, transition to the next set of box jumps.

Perform 15 box jumps.
Similar to the first set, box jumps are split between partners.
After completing the box jumps, advance to the final set of synchro shoulder to overhead.

Complete 21 synchronized shoulder to overhead.
Maintain synchronization and control throughout the movement.
After the shoulder to overhead, move to the last set of box jumps.

Perform 15 box jumps.
As with previous sets, box jumps are split between partners.

Complete 27 synchronized shoulder to overhead.
Maintain synchronization and control throughout the movement.

The workout concludes when the final shoulder to overhead are completed or when the 8:00-minute time cap is reached.

MOVEMENT STANDARDS:

Shoulder to Overhead:
The athlete must start with the barbell on their shoulders.
Achieve full lockout overhead with elbows extended and ears visible in front of the arms.
If recieved in the Push Jerk, atheltes must reach full extension of the hips and stand fully with the barbell locked out overhead for the rep to be creditied

Synchro Shoulder to Overhead:
Both athletes must start with the barbell on their shoulders.
Achieve full lockout overhead with elbows extended and ears visible in front of the arms.
The movement is synchronized, meaning both athletes must reach the overhead position simultaneously.

Box Jumps:
Atheles must start with a two foot takeoff and land with a two foot landing before standing to full extension on top of the box before jumping or stepping off the box before the next rep.