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.

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.

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

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.

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.