Suns Out Guns Out

NOVICE DIVISON

WORKOUT 1: FOR TIME

50 Deadlifts
40 Knees To Parallel
30 Hand Release Push-ups
20 Alt. Dumbbell Squat Snatches

** 50 Single Skips after every movement

Time Cap: 15:00

WEIGHT

Male Teams: 

Barbell # 155

DB# 35

Female Teams:

Barbell # 95

DB# 20

SCORING

Time to finish: 100pts

WORKOUT FLOW

Workout will begin with both athletes behind the rig. This is a you go- I go style workout; one Athlete working at a time. At 3-2-1-go, Athlete A will begin the chipper starting with the Deadlifts, Athlete B will be waiting behind the Rig. Athletes A and B can switch in and out at any time within the 15:00 time cap, the Athlete not working must remain behind the Rig. There is no minimum work requirement for any movement. After every movement starting with the deadlifts, and at the end of the workout after the alternating dumbbell snatches, 50 Single skips must be completed. At the 15:00 mark all athletes must stop working. 

MOVEMENT STANDARDS

Knees To Parallel 

In the hanging knee-raise to parallel, the arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. At the top of the repetition, the athlete must raise the knees to the height of the hips. 

Deadlift 

This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Movement is started from the ground and rep is credited when both hips and knees reach full extension with head and shoulders behind the bar. No grips can be used when lifting the bar. 

Hand-release Push-Ups:

Elbows must be locked out with the feet no wider than shoulder width. A straight body position must be maintained throughout the push-up. No sagging or pushing from the knee.s The chest must make contact with the floor and hand must lift completely off the ground. Rep is credited when the athlete returns to the lockout position where the elbows are locked out and the body is in a straight arm plank position. 

Dumbbell Squat Snatch

The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead in one complete movement. At the bottom of the movement, the athlete must perform a full squat before standing up to full extension. The athlete may perform a power snatch and ride the dumbbell into a full squat.  Both heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes are required to use alternate arms after each repetition. The non-lifting hand and arm may not be in contact with the body during the repetition. The rep will be credited when the arms, hips, and knees are fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Dropping the Dumbbell from above the waist is a no Rep.

Single Unders:

The rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts. The rope must begin on the ground at the start of each round. 

WORKOUT 2: FOR MAX DISTANCE AND MAX REPS

4 Rounds Alternating With Your Partner:

1 Round: 

0:00 - 0:45

Max Distance Run (25ft lengths)

1:00 -  1:30

Max Thrusters 

*0:30 Transition Time Between Athletes

WEIGHT

Male Teams: 

Barbell # 105 

Female Teams:

Barbell # 75

SCORING

Max Distance Combined: 100 pts

Max Thrusters Combined: 100 pts

WORKOUT FLOW

Workout will begin with both athletes behind the Start line. This is a you go- I go style workout; one Athlete working at a time. Athlete A will complete one full round before Athlete B begins. One full round includes the shuttle runs and the thrusters. At 3-2-1-go, Athlete A will begin the shuttle runs from behind the start line. A 25ft length is credited to the athlete when they start behind one line and fully pass the other line. Athletes only have to cross the lines, they do not have to touch the ground or the line before turning around. At the 0:45 second mark, any lengths not fully completed will not be credited. Athlete A has 0:15 seconds to get to their designated Thruster area. On 3-2-1- go Athlete A will complete as many thrusters as possible within the 30 second time frame. At the end of the 0:30 seconds there will be a 0:30s transition time before Athlete B starts their shuttle runs and then proceed to do their thrusters. This process will continue until both athletes have completed 2 rounds. 

MOVEMENT STANDARDS

Shuttle Run

Each run starts with the feet behind the start line. At the turn around point both feet must fully pass the one before they return to the start line. One tenth of the shuttle run is 25ft. If the athlete is time-capped on the shuttle run and they are not passed the end line, the rep will not count; no partial credit for repetitions. 

Synchro Thrusters
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. Each set of thrusters begins with the barbell on the ground but does not have to be brought to the ground between reps. The crease of the hip must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed when the bar is taken from the floor. There will be no dropping barbells from overhead. This will end in athlete receiving a no-rep. 

WORKOUT 2: FOR MAX DISTANCE AND MAX REPS

4 Rounds Alternating With Your Partner:

1 Round: 

0:00 - 0:45

Max Distance Run (25ft lengths)

1:00 -  1:30

Max Thrusters 

*0:30 Transition Time Between Athletes

WEIGHT

Male Teams: 

Barbell # 105 

Female Teams:

Barbell # 75

SCORING

Max Distance Combined: 100 pts

Max Thrusters Combined: 100 pts

WORKOUT FLOW

Workout will begin with both athletes behind the Start line. This is a you go- I go style workout; one Athlete working at a time. Athlete A will complete one full round before Athlete B begins. One full round includes the shuttle runs and the thrusters. At 3-2-1-go, Athlete A will begin the shuttle runs from behind the start line. A 25ft length is credited to the athlete when they start behind one line and fully pass the other line. Athletes only have to cross the lines, they do not have to touch the ground or the line before turning around. At the 0:45 second mark, any lengths not fully completed will not be credited. Athlete A has 0:15 seconds to get to their designated Thruster area. On 3-2-1- go Athlete A will complete as many thrusters as possible within the 30 second time frame. At the end of the 0:30 seconds there will be a 0:30s transition time before Athlete B starts their shuttle runs and then proceed to do their thrusters. This process will continue until both athletes have completed 2 rounds. 

MOVEMENT STANDARDS

Shuttle Run

Each run starts with the feet behind the start line. At the turn around point both feet must fully pass the one before they return to the start line. One tenth of the shuttle run is 25ft. If the athlete is time-capped on the shuttle run and they are not passed the end line, the rep will not count; no partial credit for repetitions. 

Synchro Thrusters
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. Each set of thrusters begins with the barbell on the ground but does not have to be brought to the ground between reps. The crease of the hip must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed when the bar is taken from the floor. There will be no dropping barbells from overhead. This will end in athlete receiving a no-rep. 

WORKOUT 2: FOR MAX DISTANCE AND MAX REPS

4 Rounds Alternating With Your Partner:

1 Round: 

0:00 - 0:45

Max Distance Run (25ft lengths)

1:00 -  1:30

Max Thrusters 

*0:30 Transition Time Between Athletes

WEIGHT

Male Teams: 

Barbell # 95 

Female Teams:

Barbell # 65

SCORING

Max Distance Combined: 100 pts

Max Thrusters Combined: 100 pts

WORKOUT FLOW

Workout will begin with both athletes behind the Start line. This is a you go- I go style workout; one Athlete working at a time. Athlete A will complete one full round before Athlete B begins. One full round includes the shuttle runs and the thrusters. At 3-2-1-go, Athlete A will begin the shuttle runs from behind the start line. A 25ft length is credited to the athlete when they start behind one line and fully pass the other line. Athletes only have to cross the lines, they do not have to touch the ground or the line before turning around. At the 0:45 second mark, any lengths not fully completed will not be credited. Athlete A has 0:15 seconds to get to their designated Thruster area. On 3-2-1- go Athlete A will complete as many thrusters as possible within the 30 second time frame. At the end of the 0:30 seconds there will be a 0:30s transition time before Athlete B starts their shuttle runs and then proceed to do their thrusters. This process will continue until both athletes have completed 2 rounds. 

MOVEMENT STANDARDS

Shuttle Run

Each run starts with the feet behind the start line. At the turn around point both feet must fully pass the one before they return to the start line. One tenth of the shuttle run is 25ft. If the athlete is time-capped on the shuttle run and they are not passed the end line, the rep will not count; no partial credit for repetitions. 

Synchro Thrusters
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. Each set of thrusters begins with the barbell on the ground but does not have to be brought to the ground between reps. The crease of the hip must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed when the bar is taken from the floor. There will be no dropping barbells from overhead. This will end in athlete receiving a no-rep. 

WORKOUT 2: FOR MAX DISTANCE AND MAX REPS

4 Rounds Alternating With Your Partner:

1 Round: 

0:00 - 0:45

Max Distance Run (25ft lengths)

1:00 -  1:30

Max Thrusters 

*0:30 Transition Time Between Athletes

WEIGHT

Male Teams: 

Barbell # 95 

Female Teams:

Barbell # 65

SCORING

Max Distance Combined: 100 pts

Max Thrusters Combined: 100 pts

WORKOUT FLOW

Workout will begin with both athletes behind the Start line. This is a you go- I go style workout; one Athlete working at a time. Athlete A will complete one full round before Athlete B begins. One full round includes the shuttle runs and the thrusters. At 3-2-1-go, Athlete A will begin the shuttle runs from behind the start line. A 25ft length is credited to the athlete when they start behind one line and fully pass the other line. Athletes only have to cross the lines, they do not have to touch the ground or the line before turning around. At the 0:45 second mark, any lengths not fully completed will not be credited. Athlete A has 0:15 seconds to get to their designated Thruster area. On 3-2-1- go Athlete A will complete as many thrusters as possible within the 30 second time frame. At the end of the 0:30 seconds there will be a 0:30s transition time before Athlete B starts their shuttle runs and then proceed to do their thrusters. This process will continue until both athletes have completed 2 rounds. 

MOVEMENT STANDARDS

Shuttle Run

Each run starts with the feet behind the start line. At the turn around point both feet must fully pass the one before they return to the start line. One tenth of the shuttle run is 25ft. If the athlete is time-capped on the shuttle run and they are not passed the end line, the rep will not count; no partial credit for repetitions. 

Synchro Thrusters
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. Each set of thrusters begins with the barbell on the ground but does not have to be brought to the ground between reps. The crease of the hip must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed when the bar is taken from the floor. There will be no dropping barbells from overhead. This will end in athlete receiving a no-rep. 

WORKOUT 2: FOR MAX DISTANCE AND MAX REPS

4 Rounds Alternating With Your Partner:

1 Round: 

0:00 - 0:45

Max Distance Run (25ft lengths)

1:00 -  1:30

Max Thrusters 

*0:30 Transition Time Between Athletes

WEIGHT

Male Teams: 

Barbell # 75 

Female Teams:

Barbell # 55

SCORING

Max Distance Combined: 100 pts

Max Thrusters Combined: 100 pts

WORKOUT FLOW

Workout will begin with both athletes behind the Start line. This is a you go- I go style workout; one Athlete working at a time. Athlete A will complete one full round before Athlete B begins. One full round includes the shuttle runs and the thrusters. At 3-2-1-go, Athlete A will begin the shuttle runs from behind the start line. A 25ft length is credited to the athlete when they start behind one line and fully pass the other line. Athletes only have to cross the lines, they do not have to touch the ground or the line before turning around. At the 0:45 second mark, any lengths not fully completed will not be credited. Athlete A has 0:15 seconds to get to their designated Thruster area. On 3-2-1- go Athlete A will complete as many thrusters as possible within the 30 second time frame. At the end of the 0:30 seconds there will be a 0:30s transition time before Athlete B starts their shuttle runs and then proceed to do their thrusters. This process will continue until both athletes have completed 2 rounds. 

MOVEMENT STANDARDS

Shuttle Run

Each run starts with the feet behind the start line. At the turn around point both feet must fully pass the one before they return to the start line. One tenth of the shuttle run is 25ft. If the athlete is time-capped on the shuttle run and they are not passed the end line, the rep will not count; no partial credit for repetitions. 

Synchro Thrusters
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. Each set of thrusters begins with the barbell on the ground but does not have to be brought to the ground between reps. The crease of the hip must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed when the bar is taken from the floor. There will be no dropping barbells from overhead. This will end in athlete receiving a no-rep. 

WORKOUT 2: FOR MAX DISTANCE AND MAX REPS

4 Rounds Alternating With Your Partner:

1 Round: 

0:00 - 0:45

Max Distance Run (25ft lengths)

1:00 -  1:30

Max Thrusters 

*0:30 Transition Time Between Athletes

WEIGHT

Male Teams: 

Barbell # 95 

Female Teams:

Barbell # 65

SCORING

Max Distance Combined: 100 pts

Max Thrusters Combined: 100 pts

WORKOUT FLOW

Workout will begin with both athletes behind the Start line. This is a you go- I go style workout; one Athlete working at a time. Athlete A will complete one full round before Athlete B begins. One full round includes the shuttle runs and the thrusters. At 3-2-1-go, Athlete A will begin the shuttle runs from behind the start line. A 25ft length is credited to the athlete when they start behind one line and fully pass the other line. Athletes only have to cross the lines, they do not have to touch the ground or the line before turning around. At the 0:45 second mark, any lengths not fully completed will not be credited. Athlete A has 0:15 seconds to get to their designated Thruster area. On 3-2-1- go Athlete A will complete as many thrusters as possible within the 30 second time frame. At the end of the 0:30 seconds there will be a 0:30s transition time before Athlete B starts their shuttle runs and then proceed to do their thrusters. This process will continue until both athletes have completed 2 rounds. 

MOVEMENT STANDARDS

Shuttle Run

Each run starts with the feet behind the start line. At the turn around point both feet must fully pass the one before they return to the start line. One tenth of the shuttle run is 25ft. If the athlete is time-capped on the shuttle run and they are not passed the end line, the rep will not count; no partial credit for repetitions. 

Synchro Thrusters
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. Each set of thrusters begins with the barbell on the ground but does not have to be brought to the ground between reps. The crease of the hip must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed when the bar is taken from the floor. There will be no dropping barbells from overhead. This will end in athlete receiving a no-rep. 

WORKOUT 3: FOR MAX DISTANCE AND MAX REPS

AMRAP 8 Min: 

12 Chin Over Bar Pull-Ups***

10 Synchro Hang Power Clean

8 Synchro Front Squats 

6 Synchro Burpee Over “x” 

** Athlete A has to be in dead hang in order for Athlete B to complete pull-ups

WEIGHT

Male Teams: 

Barbell # 115

Dumbbell #50

Female Teams:

Barbell # 75

Dumbbell # 35

SCORING

Max Rounds and Reps: 100pts

WORKOUT FLOW

Workout will begin with both athletes behind the rig. At 3-2-1-go, Athlete A will find there way into a bar hang, once they are in the bar hang, Athlete B can start working at completing the Ring Rows. Athletes can switch in and out as desired, but Ring Row reps will not be counted unless an athlete is in the bar hang. If the Athlete on the bar hang drops mid Rep, that rep will not be counted. Once all Ring Rows are completed both athletes will start the Synchro movements. Both athletes will be working at the same time; one Athlete working with the pair of dumbbells and one athlete with the barbell. Athletes can switch in and out of implements as desired. Any moments not completed by the time cap will not be counted. If an athlete is mid movement at the 8:00 mark that rep will not be counted. 

MOVEMENT STANDARDS

Chin Over Bar Pull-Up

At the start of each rep, arms must be fully extended with feet off the ground. Any style of pull-up or grip is permitted as long as the requirements are met. The rep is credited when the chin breaks the horizontal plane of the bar. 

Double Dumbbell Hang Power Clean 

First rep starts with both heads of the dumbbell on the ground, outside the athlete’s feet. Athlete must deadlift the Dumbbells to full hip extension before starting the first rep. From this hang position Dumbbells must come up to the shoulders in one motion. Movement is complete when the hips and knees are fully extended, the feet are in line, and the rear head of the dumbbell is clearly over or slightly behind the centre of the athlete’s body. Synchro movement is credited when both athletes are at full extension with the weight on the shoulders, hips and knees fully extended. 

Barbell Hang Power Clean 

First rep starts with barbell on the ground in front of the athlete’s feet. Athlete must deadlift the Barbell to full hip extension before starting the first rep. From this hang position barbell must come up to the shoulders in one motion. Movement is complete when the hips and knees are fully extended, the feet are in line, barbell is sitting on the shoulders and elbows are infant of the bar. Synchro movement is credited when both athletes are at full extension with the weight on the shoulders, hips and knees fully extended. 

Synchro Front Squats
Front squats will start with weight on the shoulders and hips and knees fully extended. The first rep can not be a squat clean. For the Dumbbells, they must remain on the shoulders, and there must be a full grip on the handles with the dumbbells maintained in that position for the duration of the squat. Resting the handle of the dumbbell on the shoulders will not be allowed. For the barbell, bar will be on the shoulder in the front rack position, with any grip permitted. In order for the rep to completed as synchro each athlete’s hips must pass below the top of the knees at the bottom of the squat and then stand back up to full extension in the hips and knees at the top. Athletes do not need to reach the bottom position at the same time but they both need to be fully extended at the top at the same time before starting the next rep. The crease of the hip must clearly pass below the top of the knees in the bottom position. There will be no dropping barbells or dumbbells from above the waist. This will end in athlete receiving a no-rep. 

Synchro Lateral Burpee Over “X”

Athletes will start in the standing position parallel to their implement; either barbell or dumbbell, facing the judge. The Dumbbells are to be set up in a line one behind the other. Athletes will then jump or step back to the ground, synchro burpee will be credited when both athlete’s chests are on the ground at the same time. The chest and thighs must touch the ground at the bottom. From this position, the athlete can step or jump to their feet. Athletes then will step or jump over the bar. If athletes foot touches the bar it will be called as a no-rep. 

WORKOUT 3: FOR MAX DISTANCE AND MAX REPS

AMRAP 8 Min: 

12 Chin Over Bar Pull-Ups***

10 Synchro Hang Power Clean

8 Synchro Front Squats 

6 Synchro Burpee Over “x” 

** Athlete A has to be in dead hang in order for Athlete B to complete pull-ups

** 2:1 Ring Row to Pull-Up Ratio

WEIGHT

Male Teams: 

Barbell # 95

Dumbbell #40

Female Teams:

Barbell # 65

Dumbbell # 25

SCORING

Max Rounds and Reps: 100pts

WORKOUT FLOW

Workout will begin with both athletes behind the rig. At 3-2-1-go, Athlete A will find there way into a bar hang, once they are in the bar hang, Athlete B can start working at completing the Ring Rows. Athletes can switch in and out as desired, but Ring Row reps will not be counted unless an athlete is in the bar hang. If the Athlete on the bar hang drops mid Rep, that rep will not be counted. Once all Ring Rows are completed both athletes will start the Synchro movements. Both athletes will be working at the same time; one Athlete working with the pair of dumbbells and one athlete with the barbell. Athletes can switch in and out of implements as desired. Any moments not completed by the time cap will not be counted. If an athlete is mid movement at the 8:00 mark that rep will not be counted. 

MOVEMENT STANDARDS

Chin Over Bar Pull-Up

At the start of each rep, arms must be fully extended with feet off the ground. Any style of pull-up or grip is permitted as long as the requirements are met. The rep is credited when the chin breaks the horizontal plane of the bar. 

Ring Row

At the start of each rep, arms must be fully extended with heels on the far side of the tape line. With knees straight or bent, elbows will row back until the rings touch the side of the chest and arms move close to the body. Movement is complete when athlete. Rep is credited when rings or thumbs make contact with the side of the body. 

Double Dumbbell Hang Power Clean 

First rep starts with both heads of the dumbbell on the ground, outside the athlete’s feet. Athlete must deadlift the Dumbbells to full hip extension before starting the first rep. From this hang position Dumbbells must come up to the shoulders in one motion. Movement is complete when the hips and knees are fully extended, the feet are in line, and the rear head of the dumbbell is clearly over or slightly behind the centre of the athlete’s body. Synchro movement is credited when both athletes are at full extension with the weight on the shoulders, hips and knees fully extended. 

Barbell Hang Power Clean 

First rep starts with barbell on the ground in front of the athlete’s feet. Athlete must deadlift the Barbell to full hip extension before starting the first rep. From this hang position barbell must come up to the shoulders in one motion. Movement is complete when the hips and knees are fully extended, the feet are in line, barbell is sitting on the shoulders and elbows are infant of the bar. Synchro movement is credited when both athletes are at full extension with the weight on the shoulders, hips and knees fully extended. 

Synchro Front Squats
Front squats will start with weight on the shoulders and hips and knees fully extended. The first rep can not be a squat clean. For the Dumbbells, they must remain on the shoulders, and there must be a full grip on the handles with the dumbbells maintained in that position for the duration of the squat. Resting the handle of the dumbbell on the shoulders will not be allowed. For the barbell, bar will be on the shoulder in the front rack position, with any grip permitted. In order for the rep to completed as synchro each athlete’s hips must pass below the top of the knees at the bottom of the squat and then stand back up to full extension in the hips and knees at the top. Athletes do not need to reach the bottom position at the same time but they both need to be fully extended at the top at the same time before starting the next rep. The crease of the hip must clearly pass below the top of the knees in the bottom position. There will be no dropping barbells or dumbbells from above the waist. This will end in athlete receiving a no-rep. 

Synchro Lateral Burpee Over “X”

Athletes will start in the standing position parallel to their implement; either barbell or dumbbell, facing the judge. The Dumbbells are to be set up in a line one behind the other. Athletes will then jump or step back to the ground, synchro burpee will be credited when both athlete’s chests are on the ground at the same time. The chest and thighs must touch the ground at the bottom. From this position, the athlete can step or jump to their feet. Athletes then will step or jump over the bar. If athletes foot touches the bar it will be called as a no-rep. 

WORKOUT 3: FOR MAX DISTANCE AND MAX REPS

AMRAP 8 Min: 

12 Ring Rows ***

10 Synchro Hang Power Clean

8 Synchro Front Squats 

6 Synchro Burpee Over “x” 

** Athlete A has to be in dead hang in order for Athlete B to complete pull-ups

WEIGHT

Male Teams: 

Barbell # 85

Dumbbell #35

Female Teams:

Barbell # 55

Dumbbell # 20

SCORING

Max Rounds and Reps: 100pts

WORKOUT FLOW

Workout will begin with both athletes behind the rig. At 3-2-1-go, Athlete A will find there way into a bar hang, once they are in the bar hang, Athlete B can start working at completing the Ring Rows. Athletes can switch in and out as desired, but Ring Row reps will not be counted unless an athlete is in the bar hang. If the Athlete on the bar hang drops mid Rep, that rep will not be counted. Once all Ring Rows are completed both athletes will start the Synchro movements. Both athletes will be working at the same time; one Athlete working with the pair of dumbbells and one athlete with the barbell. Athletes can switch in and out of implements as desired. Any moments not completed by the time cap will not be counted. If an athlete is mid movement at the 8:00 mark that rep will not be counted. 

MOVEMENT STANDARDS

Ring Row

At the start of each rep, arms must be fully extended with heels on the far side of the tape line. With knees straight or bent, elbows will row back until the rings touch the side of the chest and arms move close to the body. Movement is complete when athlete. Rep is credited when rings or thumbs make contact with the side of the body. 

Double Dumbbell Hang Power Clean 

First rep starts with both heads of the dumbbell on the ground, outside the athlete’s feet. Athlete must deadlift the Dumbbells to full hip extension before starting the first rep. From this hang position Dumbbells must come up to the shoulders in one motion. Movement is complete when the hips and knees are fully extended, the feet are in line, and the rear head of the dumbbell is clearly over or slightly behind the centre of the athlete’s body. Synchro movement is credited when both athletes are at full extension with the weight on the shoulders, hips and knees fully extended. 

Barbell Hang Power Clean 

First rep starts with barbell on the ground in front of the athlete’s feet. Athlete must deadlift the Barbell to full hip extension before starting the first rep. From this hang position barbell must come up to the shoulders in one motion. Movement is complete when the hips and knees are fully extended, the feet are in line, barbell is sitting on the shoulders and elbows are infant of the bar. Synchro movement is credited when both athletes are at full extension with the weight on the shoulders, hips and knees fully extended. 

Synchro Front Squats
Front squats will start with weight on the shoulders and hips and knees fully extended. The first rep can not be a squat clean. For the Dumbbells, they must remain on the shoulders, and there must be a full grip on the handles with the dumbbells maintained in that position for the duration of the squat. Resting the handle of the dumbbell on the shoulders will not be allowed. For the barbell, bar will be on the shoulder in the front rack position, with any grip permitted. In order for the rep to completed as synchro each athlete’s hips must pass below the top of the knees at the bottom of the squat and then stand back up to full extension in the hips and knees at the top. Athletes do not need to reach the bottom position at the same time but they both need to be fully extended at the top at the same time before starting the next rep. The crease of the hip must clearly pass below the top of the knees in the bottom position. There will be no dropping barbells or dumbbells from above the waist. This will end in athlete receiving a no-rep. 

Synchro Lateral Burpee Over “X”

Athletes will start in the standing position parallel to their implement; either barbell or dumbbell, facing the judge. The Dumbbells are to be set up in a line one behind the other. Athletes will then jump or step back to the ground, synchro burpee will be credited when both athlete’s chests are on the ground at the same time. The chest and thighs must touch the ground at the bottom. From this position, the athlete can step or jump to their feet. Athletes then will step or jump over the bar. If athletes foot touches the bar it will be called as a no-rep.