FLOW

The workout begins with the athlete standing at full extension with the barbell in front of them of them.

• The athlete should be facing 45 degrees to the camera

At the call of 3-2-1-Go and the start of the timer the athlete may reach down to the barbell and start the workout

• The clock should begin and then the athlete will record the time taken to complete 30 Clean and Jerks
• If the athlete bends down to the barbell or sets up on the barbell before the timer starts, this will be judged as a false start and will result in a 30 second penalty
  • Time should be taken after the 10th Clean and Jerk

Time will be recorded and submitted based on the completion of the 30th Clean and Jerk

MOVEMENTS

CLEAN AND JERK

During the clean, the barbell begins on the ground and must be lifted from the ground to the shoulders in one motion.

A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell comes to the rack position on the shoulders.

A press, push press, push jerk or split jerk may be used to get the barbell to the overhead position.

The barbell must pass through the front-rack position before going overhead; snatching is not permitted.

The rep is counted when the barbell is fully locked with the arms, hips, and knees extended and the barbell directly over or slightly behind the middle of the athlete’s body. The feet must be in line under the body.

The athlete may complete touch and go repetitions or singles

• Athlete may not try to gain an advantage by driving/bouncing the barbell into the floor
• If completing singles the barbell must come to a full rest on the floor before the next repetition begins.

No part of the body other than the feet may touch the ground during the execution of the lift

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. Scale verification and the weighing of all equipment to be used, regardless of brand
2. Full body of athlete including feet and the barbell overhead

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 division.
2. 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 end caps
   • All weights that are to be used in the challenge - both sides
   • Plates need to clearly have the weights printed on them
   • All gear should stay in camera shot during the entire challenge try
3. The athlete must weigh all equipment on camera, as shown in the challenge demo video.
   • This process starts with showing scale verification by placing a kettlebell or dumbbell on the scale and showing the scale reading is correct.
   • Camera must show the barbell and all plates, individually on the scale and the scale reading for each piece of equipment
   • Required regardless of equipment brand
4. The camera should move back into the correct 45 degree filming angle for the challenge attempt.
   • Athlete may load the barbell to the correct weight, showing each plate clearly to the camera.
   • The final position should capture the barbell from the ground to the overhead position as well as the timer.
5. The athlete must 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.
6. Once the athlete is ready they may begin Heavy Grace based on the criteria outlined above.
   • At 3-2-1 Go, the athlete and the clock may start at the same time.
   • Athlete may not bend down or touch the bar prior to the clock starting
7. On the completion of the 30th Clean & Jerk the video may end
   • Judge must record the final time or the last good rep, when the bar is overhead meeting the movement standards listed above.

• 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.