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All Lifts will be performed from the floor

STANDARDS

All Lifts will be performed from the floor

For the Overhead Squat, the athlete can either perform a Power Snatch, Squat Snatch, Or Clean + Back Rack + Press to Overhead to start the Overhead Squats. The bar must be held overhead, and a rep is completed when the athlete's hips pass below the knee line (parallel) and the athlete reaches full extension of the knees and hips at the top of the movement

For the Thruster, the athlete can perform a Squat Clean into the Thruster + 1 Thrusters, or can start the lift by performing a Power Clean and then 2 Thrusters. A Thruster is dictated a good rep when the athlete's hips pass below the knees and then the athlete comes through a full squat into extension with the barbell finishing over the midline of the body with full extension of the knees, hips, shoulders, and elbows.

For the 1RM Clean, athletes may Power or Squat Clean the rep in order for the rep to be accredited. Each Clean will start with the Barbell on the floor and must move in one continuous motion to the shoulders and be received at or above collar bone height then stood up until we see extension of the knees and hips.

DEETS:
At the signal of "3-2-1-Go!", all three athletes simultaneously begin loading the barbell in anticipation of the initial lift. The first athlete has the option to choose between attempting a 3RM Overhead Squat, 2RM Thruster, or 1RM Clean. In the 8-minute time frame, each athlete is granted the flexibility to execute their attempt at any moment. While there is no strict limit on the number of attempts, an official score will only be recognized when all three repetitions are completed for the chosen lift. It's crucial to note that each lift must be performed by a unique athlete, ensuring a fair distribution of attempts. No athlete is permitted to perform more than one lift in the event. The goal is for each athlete to contribute to the team's overall performance by successfully completing their chosen lift within the designated time frame, adding an element of strategic decision-making to the competition.

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

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 Bar Facing Burpees:
Athletes will start on opposite sides of the bar in a lying position facing the bar and each other.  They can then jump or step up before jumping over the barbell.  Athletes must have their chest to the ground, facing the barbell and each other at the same time to start the next rep. 

12 min time CAP

12 min time CAP

Details

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

Standards

Single Unders:
The rope must pass under the feet once with each rep.

Double Unders:
The rope must pass under the feet twice with each rep.

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.

Hanging Knee Raises:
Full extension at the bottom with the arms fully extended.

Knees must come up above the hip crease and then legs extend and heels pass behind the plane of the bar

Toes to Bar:

Full extension at the bottom with the arms fully extended.

Toes/insteps must contact the bar between the hands at the same time. Legs extend and heels pass behind the plane of the bar

Jumping Pull-Up:

Athletes start with arms extended, under the bar.  Athlete will have to bend their knees to achieve the starting position.

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 6" above the athletes head.

Jumping Chest to Bar Pull-Up:

Athletes start with arms extended, under the bar.  Athlete will have to bend their knees to achieve the starting position.

In the pull-up phase, the athlete must achieve a position where their chest below their collar bone clearly touches the pull-up bar.

*Pull-Up Bar must be 6" above the athletes head.

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.

16 min CAP

STANDARDS
Calorie Row:
Rowers must initiate from 0 and accumulate reps until reaching prescribed calories 

Wall Balls: RX (20/14 lbs) to a 10/9' Target, BAM 10lbs to a 9'
Partners collaborate to complete Wall Ball reps, working together until the collective reps are completed.  Squat depth is validated by the hips descending below the crease of the knees.

Synchro Wall Walks:
RX:  Both partners start with full-body contact on the floor, ascending the wall until both hands touch the designated line 10 inches from the wall. Descending in a controlled manner to a chest-to-deck position completes the rep.

BAM: Both partners start with full-body contact on the floor, at the start and finish of each rep both hands must be in front of the tape line.  Both hands must remain on the tape until feet are on the wall.The athlete will walk up the wall until both hands are on the other side of the 2-inch tape line. The fingers may NOT be touching the tape line. On the descent, the feet must remain on the wall until
both hands are in front of the tape line. No part of the hand may be touching the line.