MOVEMENTS

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

SNATCH -

Barbell begins on the floor and must be lifted overhead in one motion

• Athlete may perform any snatch variation to bring the bar to the overhead position - muscle snatch, power snatch, squat snatch and split snatch are all allowed as long as the finish position is reached
• The barbell must finish overhead, with the hips, knees and arms fully extended, the feet inline and the bar directly over or slightly behind the middle of the body.
• No part of the athletes body may touch the floor during the snatch apart from the feet.
• A moment of control must be shown before moving onto the Overhead Squat

OVERHEAD SQUAT -

From the finish position of the Snatch, the athlete will perform an Overhead Squat

• The athlete will squat to a depth where the hip crease is clearly below the top of the knee, while maintaining the barbell in the overhead position
• From here the athlete must stand to a position where the hips, knees and arms are fully extended, the feet are inline and the bar is directly over or slightly behind the middle of the body.
• A moment of control must be shown before moving onto the Hang Snatch

HANG SNATCH -

From the finish position of the Overhead Squat the athlete will lower the barbell to the Hang Position and perform a Hang Snatch

• Hang position is anywhere lower than the crease of the hip but higher than the top of the knee cap, WITH THE ARMS FULLY EXTENDED - bouncing the bar off the hips/upper thighs with bent arms will be deemed a no rep.
• The barbell must be lifted overhead in one motion
• Athlete may perform any hang snatch variation to bring the bar to the overhead position - hang muscle snatch, hang power snatch, hang squat snatch and hang split snatch are all allowed as long as the finish position is reached
• The barbell must finish overhead, with the hips, knees and arms fully extended, the feet inline and the bar directly over or slightly behind the middle of the body.
• No part of the athletes body may touch the floor during the snatch apart from the feet.
• A moment of control must be shown before moving onto the final Overhead Squat

Athlete needs to show a moment of control in the overhead finish position for each separate movement of the complex before moving onto the next/finishing the complex, athletes that are deemed NOT to be in control of the finishing positions for each movement of the complex will be no repped.

See the OHIO / Birdie Complex instructional video at www.roguefitness.com/challenges 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 overhead position for the Snatch, the athlete will move directly into the first Overhead Squat.

• Standards listed above

After completing the Overhead Squat the athlete will move directly into the Hang Snatch.

• Standards listed above

When the athlete and the bar reach the approved overhead position on the Hang Snatch, the athlete will move directly into their final Overhead Squat.

• Standards listed above 

The 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, ensuring all movement standards can be clearly seen
2. Depth on the overhead 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. Show all equipment that will be used for the challenge.
   • Barbell and end caps
   • Plates, both sides and markings
   • Barbell Collars
4. Scale verification. The athlete must place a kettlebell or dumbbell onto a scale and show the scale reading is correct
   • The weight of the kettlebell or dumbbell must be shown/visible to the camera
   • The correct scale reading while the object is on the scale must be shown/visible to the camera
5. 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 ALL EQUIPMENT they will be wearing for the challenge including shoes, belts, sleeves etc when they weigh themselves
   • Show athlete on scale and show the scale reading and verbally confirm to the camera
   • Confirm weight category.
6. The camera should then clearly show each piece of equipment the athlete will use during their challenge being weighed and initialed. All of the following must be shown:
   • The camera must show all weight plates that could be used for the complex 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 could be used if the athlete wishes to make multiple attempts in their challenge video
   • The camera must show the barbell on the scale and show the scale reading
   • As each piece of equipment has been weighed on camera, the athlete must put their initials on it.
     • It is recommended that all equipment have a blank piece of visible tape added to them before filming begins.
   • Required regardless of equipment brand
   • A coach or helper can assist with this process
7. The camera should move back into the correct 45 degree filming angle for the challenge attempt and the bar may be loaded with the initial weight to be attempted
   • The final camera position should capture the barbell from the ground to the overhead position as well as the timer.
   • The athlete should verbally declare the initial weight once the bar is loaded.
8. Once the athlete is ready, the 5 min timer may start and the athlete they may begin their complex based on the criteria outlined above.
   • If multiple attempts are made in the 5min lifting window, clearly show and verbally confirm any changes to the load of the barbell load.
   • A coach or helper can assist with the process of changing weights
   • If the barbell is off the floor before the timer reaches 5mins, the athlete may complete their lift.
9. At the conclusion of the attempt, clearly show the final load lifted to the camera
   • Show all plates used
   • Confirm barbell

• 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.