This challenge is about lifting as heavy as possible for one lift only just like in powerlifting, but instead of the weight you compete on RGA Scores (i.e. coefficient).
When squatting, thighs must be at least parallel to the floor (the hip below the top of the knee). Your hips must me fully locked out before you rack the bar.
Unrack and lower the barbell to your chest, Distintly pause the bar on your chest, and then press until your arms are straight (elbows locked out). Your buttocks must be in contact with the bench and the feet flat on the floor at all time. An exaggerated back-bend that significantly reduces the range of movement is not allowed (see pic below). Excessive feet movement is not allowed. “Suicide” grip is not allowed.
Pull the barbell from the floor, into an upright position, with knees and hips locked out. You’re not allowed to drop the bar from the upright position, you must lower it to the floor; otherwise the lift won’t count. Conventional and “sumo” style is allowed.
Unrack the barbell, get into in position (knees locked out and the barbell on the chest) and start pressing. When the arms are straight (elbow locked out) the repetition is completed. “Suicide” grip is not allowed.
Bench Row (Seal Row):
Pull the barbell from the floor (straight arms) until it hits or touches the base of the bench; if you don’t go all the way up, the lift doesn’t count. You must hold on to the barbell until it’s back on the floor before the lift is complete.