For Time - 15:00 Cap*
50 Synchro DB Overhead Squat (sc: DB Front Rack Squat)
100 Double Under (sc: Single Under)
75 Synchro DB Snatch
150 Double Under**
100 Synchro Box Jump Over (sc: Step Over Allowed)
200 Double Under
Rx Weights - Men (50/35), Women (35/25)
Scaled Weights - Men (35/25), Women (25/15)
*If the team fails to finish within the time cap, each remaining rep will add :01 to the team’s time.
**Tie Break is the time when the second set of jump ropes is completed.
SCORE is TOTAL TIME.
At the count of 3..2..1..GO, Athletes will begin the workout, starting with their 50 Synchro DB Squats. Athletes must complete all movements in order, completing all reps of each movement before advancing to the next movement. Teams will have offset DB weights, and partners may switch DBs whenever they deem fit. All divisions will use a 20” box to complete their Box Jump Overs or Box Step Overs (scaled). The workout is finished when athletes complete their final set of Jump Ropes or when time is called. If the team fails to finish within the 15:00 time cap, each remaining rep will add :01 to the team’s time. NOTE: There will be a :10 penalty added to a Team's final score EACH TIME an athlete drops a DB from a height greater than 12”, without limit. If both athletes drop their DBs, that would be :10 each athlete.
Synchro DB Overhead Squat - Athletes will begin the rep with the DB supported OH. A bent elbow is ok but the DB cannot touch any part of the athletes body other than their support hand. Athletes must synchronize at the bottom AND the top of the squat. Hips must descend below the top of the knee and the rep is credited when the athlete stands to full extension with the weight over the athlete's center mass. Athletes may choose to squat snatch the first rep as long as they meet the standards above.
Double Unders - Athletes must get the rope to successfully pass under both feet TWICE in one jump for the rep to be credited. Attempts will not count. The rope must spin forward.
Synchro DB Snatch - Each rep begins with both heads of the DB on the ground and is credited when both athletes lock out the DB overhead at the same time (synchronized). Athletes may alternate arms whenever they deem fit. Arm that is not working MUST not touch the athlete's body.
Synchro Box Jump Overs - Athletes will begin each rep with a two foot take off. Athletes must synchronize at the top of the box and at the bottom. Rebounding is permitted. Lateral jumps are permitted. Athletes do not need to stand to full extension. Rep is credited when both athletes finish the rep on the other side of the box. Box jump all the way overs are NOT permitted.
Synchro DB Front Squat - Athletes will begin the rep with the DB in the front rack position. DB must be supported on the collar bone with elbows in front of the body. Athletes must synchronize the movement at the bottom AND the top of the squat. Hips must descend below the top of the knee and the rep is credited when the athlete stands to full extension . Athletes may choose to squat clean the first rep as long as they meet the standards above.
Single Unders - Athletes must get the rope to successfully pass under both feet ONCE in one jump for the rep to be credited. Athletes must jump with both feet at the same time; “running” or “skipping” will not be permitted. Attempts will not count. The rope must spin forward.
Synchro Box Step Overs - Athletes must start on the ground at the same time and will step onto the box so that both athletes are at the top at the same time. Athletes must step BOTH feet onto the box. There is no need to reach full extension. Rep is credited when both athletes get both feet to the other side of the box.