Movement Standards

Syncro Box Jump Overs

Every rep must begin with both feet on the floor. Syncro takes place when both athletes have both feet on top of the box at the same time. You may jump or step up or down as long as both feet start on the ground and both athletes perform a two-footed take off.

Syncro Jerk

Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. For the Jerk portion of the workout, a shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. A rep is credited when one male and one female meet at lockout overhead.

Syncro Push Press

Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. For the push press, the athlete may dip and drive through the legs before pressing the barbell overhead, finishing with the elbow, shoulder, hips and knees fully extended, and the bar finishing directly over the body with the feet in line. A rep is credited when one male and one female meet at full lockout overhead.

Syncro Strict Press

Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. For the strict press, the athlete may not use the legs to help. For the first rep of each set to count, the athlete must be static for a moment before pressing the barbell overhead, finishing with the elbow, shoulder, hips and knees fully extended, and the bar finishing directly over the body with the feet in line. A rep is credited when one male and one female athlete meet at lockout overhead.

Score: Time, or reps completed at 10 minutes