EQUIPMENT NEEDED TO QUALIFY:

• Visible Timer in frame - this can be a gym timer, a phone with the timer feature up, or a stopwatch
• Digital Weight Scale to confirm athlete's bodyweight and equipment to be used for your lift  (analogue scales are NOT permitted)
• Dumbbell or kettlebell to verify the digital scale
• Standard 15kg (35LB) or 20kg (45LB) Barbell
• Weight Plates with the weight clearly marked
  • Max of 18" diameter
  • Minimum plate increments of 1LB or 0.5kg per side
• Barbell Collars
• Recommended: 10' x 10' clear unobstructed area in which to lift, with no other equipment in the space apart from the bar and plates the athlete will use during their attempts
• Rogue brand gear is not required
• Shoes of any style must be worn

Permitted Equipment:

• Gym chalk (magnesium carbonate)
• Weightlifting Belt
• Thumb/finger tape
• Knee/Elbow Sleeves (single or pairs)
  Note: Knees and elbows must remain visible to the camera and not covered by long shorts or sleeves during attempts
• Wrist Supports/Wraps
• Shoes in any style
• Olympic Lifting Singlet
• Nose strips
• Mouth Guards

Not Permitted Equipment:

• Tacky of any kind
• Hand Grips of any kind including liquid grip
• Gloves or any type of hand, forearm or bicep coverings
• Sticky Adhesives or grip adhesives of any kind anywhere on the clothing, body, or bar (including spray or other)
• Multiple layers of sleeves/wraps on top of each other
• Lifting Straps of any kind
• Knee Wraps or Elbow Wraps
• Any multi-ply suits including deadlift or powerlifting suits
• Long sleeve pants/shorts that cover the knees/elbows

Any Athlete who alters the equipment or movements described in this document or shown in the video standards to gain an unfair advantage may be disqualified from the competition.

FLOW

The complex begins with the athlete standing with the bar on the ground in front of them.
* Barbell should be loaded with the starting weight.

1. When the athlete is ready they may verbally declare their initial weight
   * The timer can then begin
   * Once the timer is running, they may perform their first movement.
2. When the athlete has cleaned the barbell onto the front rack, the athlete will move directly onto the first Shoulder to Overhead.
3. When the athlete and the barbell reach the approved overhead position, the athlete will move directly onto the Front Squat movement.
4. When the athlete and the barbell reach the approved depth position for the Front Squat, the athlete will move directly into their final Shoulder to Overhead movement.
   
   

The athlete may then add or subtract weight from the bar working toward their max load and repeat the flow listed above.

1. The athlete may have as many attempts in the 5 minute window as they would like to try.
2. If there is a weight change, the athlete needs to verbally state their new/adjusted weight prior to starting the complex.
3. The athlete and all gear must remain in camera view for the entire 5 minutes.
4. As long as the barbell is in motion prior to the 5 minute time cap, the attempt will be counted.
5. Additional personnel may be used to add/deduct weight from the barbell.
   
   

The complex is complete when the second shoulder to overhead of the complex has been completed for the athlete's final load attempt.

MOVEMENTS

An approved complex will consist of the following movements and positions performed in an unbroken sequence:

Clean:

Barbell begins on the floor. 

1. A muscle clean, power clean, split clean, or squat clean may be used
   *  Barbell comes up to the rack position on the shoulders with the elbows clearly in front of the bar
   * Feet inline
   * Hips and knees fully extended
2. If any part of the athlete apart from the feet touch the floor the complex must be re-started
3. Athletes may also perform a thruster movement here and move directly into their first shoulder to overhead
   
   

First Shoulder to Overhead:

1. The athlete may perform a strict press, push press, push jerk, split jerk or go straight into a thruster from the clean
2. The overhead position consists of;
   * Bar overhead, arms fully extended
   * Full extension of the knees and hips
   * Feet inline under the hips
3. At the completion of the shoulder to overhead or thruster movement, a successful lift will end with the athlete standing with the bar in the overhead position,
   * Athlete must show a moment of control with the barbell in the overhead position before moving on.
   
   

Front Squat:

1. The athlete starts by bringing the barbell back down to the front rack position, where the bar is resting on the shoulders.
2. Once the bar is on the shoulders, in the front rack, the athlete squats.
   *Athlete must reach a depth where the hip crease is clearly below the top of the knee.
3. Once the athlete reaches depth they may either;
   * Stand back up, keeping the bar in the front rack position.
   * Or move directly into the final Shoulder to Overhead movement by performing a thruster.
   
   

Second Shoulder to Overhead:

1. Athlete may perform a strict press, push press, push jerk, split jerk, or thruster.
2. At the completion of the movement a successful lift will end with the athlete standing with the bar in the overhead position
   * Bar overhead, arms fully extended
   * Full extension of the knees and hips with the feet directly under the hips.
   * Feet inline under the hips
   *Athlete must show a moment of control with the barbell in the overhead position.

Any athlete who alters/modifies the equipment or movements described in this document or shown in the video standards may be disqualified from the competition if deemed by the head judges to give an unfair advantage.

All video submissions should be uncut and unedited in order to accurately display the performance. Videos shot with a fish-eye lens or similar lens may be rejected due to the visual distortion these lenses cause. Sound should be on during the filming. Be sure the athlete has adequate space to safely complete the movement and clear the area of all extra equipment, people, or other obstructions so that the video is clear.

The video should be shot from at a 45 degree angle to the athlete ensuring that the video clearly shows the entire body. Critical items that need to be clearly visible on the video:

1. Show all equipment to be used to the camera
2. Digital scale verification using a dumbbell or kettlebell
3. Athletes bodyweight - wearing all equipment they will be wearing for the challenge - refer to permitted/non-permitted equipment list
4. Weighing of all equipment to be used for the entire challenge, barbell and all plates, required regardless of brand
5. Clearly show all weights being added/removed from the barbell and verify to total load on the bar for each lift
6. Clearly show the complex so that all movement standards can be verified, video must capture the athlete from the feet to the full lockout position.
   * Controlled overhead lockout
   * Clear depth in the front squat
   
   

The athlete will need to follow the steps outlined below:

1. The submitted video should start with the entire athlete in frame stating their name, and the challenge name
2. The camera should then clearly show all equipment the athlete will use during their challenge attempt. All of the following must be shown:
   * Barbell, to include end caps
   * All weight plates that will be used in their attempt
   -- Both sides of the plates
   -- Plates need to clearly have the weights printed on them, and both sides must be displayed to the camera
3. The athlete must verify their scale by placing a dumbbell/kettlebell on the scale and showing the scale reading is correct.
   * Please verbally say the weight as the camera shows the scale
4. The athlete will need to step onto the scale to weigh themselves to confirm their weight group. Once the athlete is on the scale, the camera needs to zoom in to clearly show the scale reading.
   * This must be done with the athlete wearing all clothing, supportive equipment and shoes that will be worn during the competition attempt
5. Weigh each piece of equipment the athlete will use during their challenge. All of the following must be shown:
   * The camera must show all weight plates that will be used on the scale and show the scale reading for each. The entire scale should be clearly visible to the camera
   -- This includes any plates that may be added to the bar at any point
   * The camera must show the barbell on the scale and show the scale reading
   * Required regardless of equipment brand
   * A coach or helper can assist with this process
6. The camera should move back into the correct 45 degree filming angle for the challenge attempt.
   * The final position should capture the barbell from the ground to the overhead position as well as the timer.
7. The athlete needs to show the camera all of the supportive equipment they are wearing to confirm it matches the outlined rules
8. Once the athlete is ready the 5 minute timer may start and the athlete may begin an attempt at the complex based on the criteria outlined above.
   * If the athlete wishes to change the load on the barbell at any point;
   -- All plates added/subtracted from the barbell must be clearly shown to the camera
   -- Athlete must verbally confirm the load before any attempt is made
9. If the barbell is clearly off the floor before the 5 minute time cap is reached, the athlete may attempt to complete that complex.
10. At the conclusion of their complex attempt / 5 minute time cap is reached, the athlete must;
    * Show the final weight on the barbell to the camera
    * The video may end
    
    

* All of the steps above should be done with the camera continuously running for the video to be accepted.
* Failure to show these steps/items could make the video submission subject to rejection at the judges' discretion.