All Lifts will be performed from the floor

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.

Clean and Jerk

Start: Barbell begins on the ground.
Execution: Clean the barbell to the shoulders, then jerk it overhead.
Key Points: The clean can be a power, squat, or split style. The jerk can be a push jerk or split jerk.
Completion: Show control overhead with arms, hips, and knees fully extended

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, Thruster, or Clean and Jerk. 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. All three lifts – the Snatch, Thruster, and Clean and Jerk – must be completed within the allocated 10-minute time frame.

RX 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 received in the Push Jerk, athletes must reach full extension of the hips and stand fully with the barbell locked out overhead for the rep to be credited

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.

Burpee Box Jumps:
Athletes will jump or step back to a chest to deck position before jumping or stepping back up and then jumping onto and over the box. Athletes can fully clear the box if they choose, but we must see a two foot takeoff and two foot landing.
Only one athlete is working while the other two athletes are resting during the Burpee Box Jump overs

RX DEETS:

At the count of 3-2-1 Go! Athletes will move to the Barbell.

8 Shoulder to Overhead: (45kg)
Partner 1 will proceed to hit 4 Shoulder to Overhead reps, then Partners 1 and 2 will pick up the barbell and perform 4 Shoulder to Overhead Reps, followed by the partners now rotating to partners 2 and 3 performing 4 Shoulder to Overhead Reps, then finishing with partner 3 completing the final 4 Shoulder to Overhead Reps

24 Burpee Box Jump Overs: 20''
Once the final 4 reps are completed, all 3 athletes will move to the Burpee Box Jump Overs where they will complete 24 Burpee Box Jump Overs, partitioned as they like until all reps are completed.

Once completed athletes will make their way to the barbell where they will have to reduce the load to 95lb. The load can be adjusted at any point prior to starting the work. Means that athletes can adjust weights while one partner is working on the Burpee Box Jump Overs

12 Shoulder to Overhead: (40kg)
Partner 1 will proceed to hit 6 Shoulder to Overhead reps, then Partners 1 and 2 will pick up the barbell and perform 6 Shoulder to Overhead Reps, followed by the partners now rotating to partners 2 and 3 performing 6 Shoulder to Overhead Reps, then finishing with partner 3 completing the final 6 Shoulder to Overhead Reps.
Once Completed, athletes will move to the Burpee Box Jump Overs, where they will flip the box height to 24''.

24 Burpee Box Jump Overs: 24''
Once the final 4 reps are completed, all 3 athletes will move to the Burpee Box Jump Overs where they will complete 24 Burpee Box Jump Overs, partitioned as they like until all reps are completed.

Once completed athletes will make their way to the barbell where they will have to reduce the load to 85lb. The load can be adjusted at any point prior to starting the work. This means that athletes can adjust weights while one partner is working on the Burpee Box Jump Overs.

16 Shoulder to Overhead: (35kg)
Partner 1 will proceed to hit 8 Shoulder to Overhead reps, then Partners 1 and 2 will pick up the barbell and perform 8 Shoulder to Overhead Reps, followed by the partners now rotating to partners 2 and 3 performing 8 Shoulder to Overhead Reps, then finishing with partner 3 completing the final 8 Shoulder to Overhead Reps. Once completed the time is stopped.

BAM 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 received in the Push Jerk, athletes must reach full extension of the hips and stand fully with the barbell locked out overhead for the rep to be credited

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.

Burpee Box Jumps:
Athletes will jump or step back to a chest to deck position before jumping or stepping back up then jumping or stepping onto and over the box. Athletes must start and end getting over the box with two feet on the ground.
Only one athlete is working while the other two athletes are resting during the Burpee Box Jump overs.

BAM DEETS:

At the count of 3-2-1 Go! Athletes will move to the Barbell.

8 Shoulder to Overhead: (35kg)
Partner 1 will proceed to hit 4 Shoulder to Overhead reps, then Partners 1 and 2 will pick up the barbell and perform 4 Shoulder to Overhead Reps, followed by the partners now rotating to partners 2 and 3 performing 4 Shoulder to Overhead Reps, then finishing with partner 3 completing the final 4 Shoulder to Overhead Reps

24 Burpee Box Jump Overs: 20''
Once the final 4 reps are completed, all 3 athletes will move to the Burpee Box Jump Overs where they will complete 24 Burpee Box Jump Overs, partitioned as they like until all reps are completed. Step Ups are allowed for BAM.

Once completed athletes will make their way to the barbell where they will have to reduce the load to 65lb. The load can be adjusted at any point prior to starting the work. Meaning that athletes can adjust weights while one partner is working on the Burpee Box Jump Overs

12 Shoulder to Overhead: (30kg)
Partner 1 will proceed to hit 6 Shoulder to Overhead reps, then Partners 1 and 2 will pick up the barbell and perform 6 Shoulder to Overhead Reps, followed by the partners now rotating to partners 2 and 3 performing 6 Shoulder to Overhead Reps, then finishing with partner 3 completing the final 6 Shoulder to Overhead Reps.
Once Completed, athletes will move to the Burpee Box Jump Overs

24 Burpee Box Jump Overs: 20''
Once the final 4 reps are completed, all 3 athletes will move to the Burpee Box Jump Overs where they will complete 24 Burpee Box Jump Overs, partitioned as they like until all reps are completed.

Once completed athletes will make their way to the barbell where they will have to reduce the load to 55lb. The load can be adjusted at any point prior to starting the work. Meaning that athletes can adjust weights while one partner is working on the Burpee Box Jump Overs.

16 Shoulder to Overhead: (25kg)
Partner 1 will proceed to hit 8 Shoulder to Overhead reps, then Partners 1 and 2 will pick up the barbell and perform 8 Shoulder to Overhead Reps, followed by the partners now rotating to partners 2 and 3 performing 8 Shoulder to Overhead Reps, then finishing with partner 3 completing the final 8 Shoulder to Overhead Reps. Once completed the time is stopped.

SCORE IS REPS on Part B of this workout!

RX Standards

Echo Bike:
Athlete must remain on the Echo Bike until the required calories are displayed.
All calories must be completed before moving on to the deadlifts

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

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.

Chest to Bar Pull-Ups
Strict, kipping, or butterfly chest-to-bar pull-ups are allowed.
Chest must make clear contact with the bar at the top.
Full extension at the bottom with the arms fully extended.

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.

RX Deets

The workout is designed as a relay-style challenge, with three athletes working consecutively.

Athlete 1 begins the relay with the following sequence:
24 Calorie Echo Bike
24 Deadlifts 70kg
24 Pull-Ups

Upon completion of the first sequence or reaching the specified repetitions, Athlete 1 tags Athlete 2 to continue the relay.

Athlete 2 takes on the next set of movements:
18 Calorie Echo Bike
18 Deadlifts 70kg
18 Chest to Bar Pull-Ups

Once Athlete 2 finishes their sequence, they tag Athlete 3 for the final leg of the relay.

Athlete 3 completes the last set of movements:
12 Calorie Echo Bike
12 Deadlifts 70kg
12 Chest to Bar Pull-Ups

In the Remaining Time of 13:00 minutes athletes will proceed to complete as Many Reps As Possible

Conclusion:

The workout concludes when Athlete 3 finishes the last set of movements or when the 13:00-minute time cap is reached.

BAM Standards

Echo Bike:
Athlete must remain on the Echo Bike until the required calories are displayed.
All calories must be completed before moving on to the deadlifts

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

Burpee Jumping Pull-Up:
The athlete begins in a standing position.
Initiates a burpee by lowering their body to the ground with chest and thighs touching the floor.
Springs back up explosively from the burpee, transitioning into a pull-up.
In the pull-up phase, the athlete must achieve a position where their chin clearly passes above the pull-up bar.

Jumping Pull-Up:
In the pull-up phase, the athlete must achieve a position where their chin clearly passes above the pull-up bar.

*Pull-Up Bar must be within reach of the hands
The bar can touch the hands with arms at full extension between the line of the fingertips and the wrist

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 feet on one side of the rings and their chest on the other side of the rings in order to perform a rep. The rings are set exactly 36 inches or 3ft from the floor to the bottom of the rings.


BAM Deets

The workout is designed as a relay-style challenge, with three athletes working consecutively.

Athlete 1 begins the relay with the following sequence:
21 Calorie Echo Bike
21 Deadlifts 45kg
21 Ring Rows

Upon completion of the first sequence or reaching the specified repetitions, Athlete 1 tags Athlete 2 to continue the relay.

Athlete 2 takes on the next set of movements:
18 Calorie Echo Bike
18 Deadlifts 45kg
18 Jumping Pull-Ups

Once Athlete 2 finishes their sequence, they tag Athlete 3 for the final leg of the relay.

Athlete 3 completes the last set of movements:
15 Calorie Echo Bike
15 Deadlifts 45kg
15 Burpee Jumping Pull-Ups

RX Standards

Echo Bike:
Athlete must remain on the Echo Bike until the required calories are displayed.
All calories must be completed before moving on to the deadlifts

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

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.

Chest to Bar Pull-Ups
Strict, kipping, or butterfly chest-to-bar pull-ups are allowed.
Chest must make clear contact with the bar at the top.
Full extension at the bottom with the arms fully extended.

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.

RX Deets

The workout is designed as a relay-style challenge, with three athletes working consecutively.

Athlete 1 begins the relay with the following sequence:
24 Calorie Echo Bike
24 Deadlifts 70kg
24 Pull-Ups

Upon completion of the first sequence or reaching the specified repetitions, Athlete 1 tags Athlete 2 to continue the relay.

Athlete 2 takes on the next set of movements:
18 Calorie Echo Bike
18 Deadlifts 70kg
18 Chest to Bar Pull-Ups

Once Athlete 2 finishes their sequence, they tag Athlete 3 for the final leg of the relay.

Athlete 3 completes the last set of movements:
12 Calorie Echo Bike
12 Deadlifts 70kg
12 Chest to Bar Pull-Ups

In the Remaining Time of 13:00 minutes athletes will proceed to complete as Many Reps As Possible

Conclusion:

The workout concludes when Athlete 3 finishes the last set of movements or when the 13:00-minute time cap is reached.

Score = Total Time of Completion. 1 second is added to the total running time for each rep not completed within the 13:00 minute Time Cap

BAM Standards

Echo Bike:
Athlete must remain on the Echo Bike until the required calories are displayed.
All calories must be completed before moving on to the deadlifts

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

Burpee Jumping Pull-Up:
The athlete begins in a standing position.
Initiates a burpee by lowering their body to the ground with chest and thighs touching the floor.
Springs back up explosively from the burpee, transitioning into a pull-up.
In the pull-up phase, the athlete must achieve a position where their chin clearly passes above the pull-up bar.

Jumping Pull-Up:
In the pull-up phase, the athlete must achieve a position where their chin clearly passes above the pull-up bar.

*Pull-Up Bar must be within reach of the hands
The bar can touch the hands with arms at full extension between the line of the fingertips and the wrist

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 feet on one side of the rings and their chest on the other side of the rings in order to perform a rep. The rings are set exactly 36 inches or 3ft from the floor to the bottom of the rings.


BAM Deets

The workout is designed as a relay-style challenge, with three athletes working consecutively.

Athlete 1 begins the relay with the following sequence:
21 Calorie Echo Bike
21 Deadlifts 45kg
21 Ring Rows

Upon completion of the first sequence or reaching the specified repetitions, Athlete 1 tags Athlete 2 to continue the relay.

Athlete 2 takes on the next set of movements:
18 Calorie Echo Bike
18 Deadlifts 45kg
18 Jumping Pull-Ups

Once Athlete 2 finishes their sequence, they tag Athlete 3 for the final leg of the relay.

Athlete 3 completes the last set of movements:
15 Calorie Echo Bike
15 Deadlifts 45kg
15 Burpee Jumping Pull-Ups

In the Remaining Time of 13:00 minutes athletes will proceed to complete as Many Reps As Possible
Conclusion:

The workout concludes when Athlete 3 finishes the last set of movements or when the 13:00-minute time cap is reached.

Rx Standards

Row:
Athletes can start on the rower, strapped in, but cannot touch handles until the clock has started. Athletes must remain on the rower until 2000m 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 (45kg / 2x16 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 Standards

Row:
Athletes can start on the rower, strapped in, but cannot touch handles until the clock has started. Athletes must remain on the rower until 1500m 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 (25kg / 2x12kg 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.