STANDARDS

Snatch

Start: Barbell begins on the ground.
Execution: Lift the barbell in one motion from the ground to overhead, with arms fully extended.
Key Points: No intermediate resting position is allowed on the body. A squat, split, or power snatch is permitted.
Completion: Show control at the top with arms, hips, and knees fully extended.

Thruster

Start: Barbell begins on the shoulders.
Execution: Perform a front squat followed by a push press.
Key Points: Hip crease must pass below the knees in the squat. Barbell must be pressed overhead with arms fully extended.
Completion: Achieve full hip and knee extension with the barbell over the mid-foot at the top.

DEETS
When the timer starts at the signal "3-2-1 Go," athletes may begin loading their barbell to their chosen starting weight for either the Snatch or the Thruster. Each team will select one athlete to attempt the 5-Rep Max (5RM) for each lift. Teams are allowed unlimited attempts and may adjust the weight as necessary, either increasing or decreasing, in pursuit of their maximum 5-rep load for each lift. Each lift – the Snatch, and Thruster – must be completed within the allocated 10-minute time frame.

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

Synchronized Deadlifts

Both athletes must lift the barbell from the ground to full hip and knee extension simultaneously.
The barbell must touch the ground between each rep.
Athletes' shoulders must be in line or behind the bar at the top of the deadlift.

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.

Front Squats
Ensure the hip crease is below the knees at the bottom and achieve full hip and knee extension at the top.

Chest to Bar Pull-Ups

Arms fully extended at the bottom, and the chest must clearly make contact with the bar below the collarbone at the top.
Any grip and kipping style are permissible.

Synchronized Shoulder to Overhead

Both athletes must lift the barbell from their shoulders to a locked-out overhead position simultaneously.
Elbows, shoulders, hips, and knees must be fully extended with the barbell directly over the midline at the top of each rep.
Athletes can use any style (press, push press, push jerk, or split jerk) to get the barbell overhead.

Bar Muscle-Ups
Athlete must start with a hang on the bar.
Arms must be fully extended at the bottom.
The athlete must pass through a full hang to a position where the arms are fully locked out with the chest above the bar at the top.

Devil's Press
Chest to Floor:
Begin each Devil's Press with a burpee, ensuring your chest fully touches the floor.

Dumbbell Positioning:
The dumbbells can be positioned either between your legs (which is suggested for efficiency) or outside your legs.
During the ascent, bring the dumbbells up, swinging through to full extension overhead.

Movement to Overhead:
From the ground, use a fluid motion to swing or snatch the dumbbells from the burpee position directly overhead.
Arms should be fully extended above the head, with the dumbbells aligned with your body at the top of the movement.

Toe to Bar:
Athletes must start in a hanging position with arms fully extended. The feet must pass behind the line of the bar on the rig and then come back to touch the bar between the hands. Both feet must touch the bar at the same time for the rep to count. In order to start the next rep athletes must have their feet come back with heels passing the line of the rig in order for the reps to count. One athlete must always be hanging from the rig in order for the reps to count.

Echo Bike:
Athletes must have the Bike set to zero at the start of the workout and reset to zero at the completion of each set on the Echo Bike.

Event Flow

At the signal of '3-2-1 Go!', both athletes will begin the workout with one athlete hopping on the Echo Bike to accumulate 21 calories, while the other tackles 21 Devil's Presses with the dumbbells. The athletes are free to switch between the bike and the dumbbell station as often as they like until both the 21 calories and 21 Devil's Presses are completed.

Upon finishing these stations, the team will progress to the rig for 30 Toes-to-Bar. These reps can be split between partners in any fashion they like, we just need to see all 30 reps completed.

After completing the Toes-to-Bar, the team will return to the Echo Bike and Devil's Press for a round of 15 repetitions each, following the same format as the previous round.

Once the 15 reps of both the Echo Bike calories and Devil's Presses are completed, the athletes will revisit the rig for another set of 30 Toes-to-Bar, maintaining the same rotation strategy.

The workout concludes with a final round back at the Echo Bike and Devil's Press station, this time completing 9 calories and 9 reps, respectively.

The workout is completed either when the final set of 9 calories and 9 Devil's Presses are finished or when the 10-minute time cap is reached. If the time cap is hit before completion, one second will be added to the team's total time for each rep not completed.

Row:
Athletes can start on the rower, straped in, but cannot touch handles until the clock has started. Athletes must remain on the rower until 1000m is completed before moving to the synchronized burpees.

KB Front Rack Hold:
Athletes must hold the kettlebells at shoulder height, with elbows below the kettlebells. Athletes must have a full handle on the Kettlebells with knuckles touching in order for the Front Rack to be held.
Switching: Athletes can switch between rowing and holding kettlebells as needed, but rowing can only occur while the kettlebells are in the front rack hold.

Synchronized Bar Facing Burpees
Synchronization: Both athletes' chests must touch the ground simultaneously.
Jump Over the Bar: Both feet must leave and land at the same time when jumping over the barbell.
Orientation: Athletes must face the barbell during each burpee.

Synchronized Hang Power Cleans (105lb / 2x35lb KBs)
Synchronization: Athletes must reach the hang position and extension at the top of the clean at the same time.
Hang Power Clean (Barbell): Athlete must deadlift the barbell first, then perform a clean from anywhere above the knee. The barbell must be received in a partial squat position with hips above parallel.
Hang Power Clean (Kettlebells): Similar to the barbell, athletes must lift the kettlebells from the hang position, swinging them to the shoulder height in a clean motion.
Elbow Position: In both variations, elbows must finish in front of the bar or kettlebells in the rack position. This must happen at the same time between the Kettlebells and the Barbell for the Reps to count.

BAM

Row:
Athletes can start on the rower, straped in, but cannot touch handles until the clock has started. Athletes must remain on the rower until 1000m is completed before moving to the synchronized burpees.

KB Front Rack Hold:
Athletes must hold the kettlebells at shoulder height, with elbows below the kettlebells. Athletes must have a full handle on the Kettlebells with knuckles touching in order for the Front Rack to be held.
Switching: Athletes can switch between rowing and holding kettlebells as needed, but rowing can only occur while the kettlebells are in the front rack hold.

Synchronized Bar Facing Burpees
Synchronization: Both athletes' chests must touch the ground simultaneously.
Jump Over the Bar: Both feet must leave and land at the same time when jumping over the barbell.
Orientation: Athletes must face the barbell during each burpee.

Synchronized Hang Power Cleans (75lb / 2x26lb KBs)
Synchronization: Athletes must reach the hang position and extension at the top of the clean at the same time.
Hang Power Clean (Barbell): Athlete must deadlift the barbell first, then perform a clean from anywhere above the knee. The barbell must be received in a partial squat position with hips above parallel.
Hang Power Clean (Kettlebells): Similar to the barbell, athletes must lift the kettlebells from the hang position, swinging them to the shoulder height in a clean motion.
Elbow Position: In both variations, elbows must finish in front of the bar or kettlebells in the rack position. This must happen at the same time between the Kettlebells and the Barbell for the Reps to count.