03/04/2026
GAME DAY IS LESS THAN 3 WEEKS AWAY
Here’s a sneak peek at some of the movement standards you’ll be held to! We can’t wait to celebrate all your hard work this block with our community competition!
SYNCHRO FRONT SQUAT
• Start standing tall together (hips and knees extended)
• Meet at the bottom together
• Hips at or below parallel
• Finish at full extension together
DB HANG POWER CLEAN + STOH
• DB starts at the hip
• Clean to the shoulder
• Lock out arms and legs at the top of every rep
• STOH options: strict press, push press, or push jerk
BENCH PRESS
• Arms fully extended over chest at the top
• Bar taps the chest at the bottom
DEADLIFT
• Plates must touch the ground each rep
• Hips and knees fully extend at the top
SYNCHRO UP-DOWNS
• Start at the top with hips and knees fully extended
• Chest touches the ground together
• Finish standing tall at the same time
