MOVEMENT STANDARDS

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

Clean

• Barbell begins on the floor.
• Athlete may perform any clean variation to bring the bar to the front rack.
• Athletes may also perform a thruster movement here and move directly into their first shoulder to overhead.
• Examples of unsuccessful lifts would include a knee touching the ground.

First Shoulder to Overhead

• If the athlete has the barbell in the starting front rack position they may perform a strict press, push press, push jerk, or split jerk.
• 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, motionless, showing full control of the barbell with arms fully extended. Athlete should clearly show full extension of the knees and hips with the feet directly under the hips.
  * Athlete must pause and be motionless showing full control of the barbell overhead.

Front Squat

• The athlete starts by bringing the barbell back down to the front rack position, where the bar is resting on the shoulders. Once the bar is returned to the approved location, the athlete squats, clearly showing a depth where the hip crease is below the knee.
• Once the athlete reaches this depth they may either:
  * Stand back up, keeping the bar in the front rack position with full extension of the knees and hips, and the feet directly under the hips.
  Or . . .
  * Move directly into the final Shoulder to Overhead movement by performing a thruster.

Second Shoulder to Overhead

• Athlete may perform a strict press, push press, push jerk, split jerk, or thruster.
• At the completion of the movement a successful lift will end with the athlete standing with the bar in the overhead position, motionless, showing full control of the barbell with arms fully extended. Athlete should clearly show full extension of the knees and hips with the feet directly under the hips.

See the Bella Complex instructional video above for a visual example of the permitted complex.

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.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.When the athlete and the bar reach the approved position for their first movement, the athlete will move directly into the first Shoulder to Overhead.
* Standards listed aboveWhen the athlete and the bar reach the approved overhead position, the athlete will move directly into the Front Squat movement.
* Standards listed aboveWhen the athlete and the bar reach the approved depth position on the Front Squat, the athlete will move directly into their final Shoulder to Overhead movement.
* Standards listed aboveThe athlete may then add or subtract weight from the bar working toward their max load and repeat the flow listed above.
* The athlete may have as many attempts in the 5 minute window as they would like to try.
* If there is a weight change, the athlete needs to verbally state their new/adjusted weight prior to starting the complex.
* The athlete and all gear must remain in camera view for the entire 5 minutes.
* As long as the barbell is in motion prior to the 5 minute time cap, the attempt will be counted.
* 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.

VIDEO SUBMISSION STANDARDS

All video submissions should be uncut and unedited in order to accurately display the performance. Videos shot with a fisheye 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. Full body of athlete including feet and the barbell overhead
2. Depth on the front squat

Next 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, the challenge name, and their weight division.
2. The athlete needs to show the camera all the equipment and supportive equipment they are wearing or will wear for the challenge to confirm it all matches the rules outlined.
3. The athlete needs to measure their body weight on the digital scale, clearly showing the scale reading to the camera. Please then verbally state your bodyweight.
   * Athlete should be wearing shoes and clothing they will wear during the competition for the weigh in.
   * Lifting belts and supportive gear are not required for weigh in.
4. The camera should then clearly show all equipment the athlete will use during their challenge. All of the following must be shown:
   * Barbell, to include endcaps
   * All weights that are loaded on the barbell for the initial attempt
   * All weights that may be added to the barbell during additional attempts
   * All gear should stay in camera shot during the entire challenge try
   * Plates need to clearly have the weights printed on them
5. 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.
6. Once the athlete is ready they may begin their complex based on the criteria outlined above.
7. At the conclusion of their complex attempt, the athlete must weigh all plates and barbell on camera:
   * Camera must show each plate on the scale and the scale reading
   * Camera must show the barbell on the scale and the scale reading
   * Required for all brands of equipment used

• 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 judge's discretion.
• Refer to the demo video on the Rogue website for a visual for how the workout and video should flow.