VEREISTE UITRUSTING OM IN AANMERKING TE KOMEN:

• Zichtbare timer in het frame - dit kan een sportschooltimer zijn, een telefoon met de timerfunctie ingeschakeld of een stopwatch
• Digitale weegschaal om het lichaamsgewicht van de atleet te bevestigen en de apparatuur die u voor uw oefening wilt gebruiken (analoge weegschalen zijn NIET toegestaan)
• Dumbbell or Kettlebell to verify the digital scale
• Standaard halterstang van 15 kg (35 lb) of 20 kg (45 lb)
• Gewichtsschijven met het gewicht duidelijk gemarkeerd
  * Maximale diameter van 18 inch
  * Minimale schijfverhogingen van 1 LB of 0,5 kg per kant
• Haltersluitingen
• Aanbevolen: een vrij, onbelemmerd gebied van 3 x 3 meter waar je kunt tillen, zonder andere uitrusting in de ruimte dan de halter en de schijven die de atleet tijdens zijn pogingen zal gebruiken.
• Rogue-merkuitrusting is niet vereist
• Schoenen van elke stijl moeten worden gedragen

Toegestane uitrusting:

• Magnesium
• Gewichthefriem
• Duim-/vingertape
• Knie-/elleboogmouwen (enkel of paar)
  Opmerking: Knieën en ellebogen moeten zichtbaar blijven voor de camera en mogen niet bedekt zijn door lange shorts of mouwen tijdens pogingen
• Polsondersteuningen/bandages
• Olympisch lifting singlet
• Neusstrips
• Gebitsbeschermer

Niet-toegestane uitrusting:

• Hars of iets dergelijks
• Handgrepen van welke aard dan ook (inclusief vloeistofgrepen)
• Handschoenen of sleeves voor je onderarmen of biceps
• Kinesiotape, of iets dergelijks voor betere grip, op je kleding, lichaam of stang (inclusief spray of andere producten)
• Meerdere lagen van sleeves/banden over elkaar
• Lifting straps of iets dergelijks
• Kniebandages
• Elleboogbandages
• Deadlift of powerlifting suits (of iets dergelijks)
• Lange broek of een -shirt met lange mouwen waarmee je knieën of ellebogen worden bedekt

Als je de uitrusting of oefeningen aanpast die worden beschreven in dit document of worden getoond in de video, word je gediskwalificeerd voor de wedstrijd.

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 the first movement of the complex
2. When the athlete has cleaned the barbell onto the front rack and has the weight stood up, the athlete will move directly onto the Front Squat
3. When the athlete has completed the Front Squat, the athlete will complete a Hang Clean
4. When the athlete has reached the finish position for the Hang Clean they will move onto the Shoulder To Overhead Movement
5. 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.
6. The complex is complete when the shoulder to overhead portion 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 repetition must be re-started
3. Athlete must stand to full extension of the knees and hips with the barbell in the front rack before moving onto the next movement.
   
   

Front Squat

1. The athlete starts at full extension of the knees and hips with the barbell in the front rack position.
2. With the bar 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 must;
   * Stand back up, to full extension of the knees and hips with the barbell in the front rack before moving to Hang Clean 
   
   

Hang Clean

1. Barbell is lowered from the front rack to the hang position
   * The barbell can not be rested / supported by the legs / hips to relax/shake out the grip
   * Regripping is allowed
2. Barbell can not be lowered past the top of the knee, this will result in a no rep
3. The athlete performs a hang clean
   * 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
4. If any part of the athlete apart from the feet touch the floor the complex must be re-started
5. Athlete must stand to full extension of the knees and hips with the barbell in the front rack before moving onto the next movement.
   
   

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 lowering the bar.

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.