Welcome to ELFIT Throwdown Bahrain 2019 Online Qualifiers:

A) 5 Min. AMRAP

3 Power Snatches

3 Toes To Bar

6 Power Snatches

6 Toes To Bar

9 Power Snatches

9 Toes To Bar

Continue adding 3 reps to each movement until you reach the time cap Immediately followed by

B) 5 Minutes to establish a 1 RM:

Clean & Jerk

This workout begins with the athlete standing tall and not touching any equipment, rig and a loaded barbell are in full view.

At the call of “3-2-1 ... go,” the athlete will pick up the Barbell and perform 3 Power snatches (95/65 lbs) before moving to the pull up bar and doing 3 Toes to Bar, the athlete adds 3 reps to each movement until he or she reaches the 5 minute time cap, after part A of the workout the athlete has 5 minutes to find his/her 1 RM of a complex of Clean & Jerk, A second barbell is permitted at a pre-loaded weight for 2b. Athletes can have as many attempts as they want during the 5 minutes* The total time for both A & B is 10 Minutes. Equipment: Below equipment applies for the Males/Females 15+ divisions:

• Bar Total Weight: 95/65 lbs (43/30 kgs)

SCORE: For the first part of the workout the athlete’s score will be the total number of repetitions completed within the 5-minute time cap for the second part of the workout the athletes’ score is the highest total weight of a successful attempt in the complex TIE BREAK: Athletes with the same score on 2b will be subject to a tie break. The athlete who completed the higher number of reps on 2a will receive a higher tie break score and place higher on the leaderboard EQUIPMENT NOTES: MUST HAVE:

• A Pull Up Bar • Barbell with weights • Extra Weights for the 1RM • Collars for the barbell

CAN USE:

• Tape • Gloves or leather straps to protect the hand • Knee sleeves • Wristbands • Weightlifting belt • Training or weightlifting shoes • Magnesia/Chalk

CAN NOT USE:

• Any kind of grip enhancement strap

MOVEMENT STANDARDS Power Snatch: The barbell begins on the ground. Touch-and-go is permitted. No bouncing, , each repetition must begin with the barbell clearly below the knees, The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body

Toes to Bar: On each toe to bar the athlete must start from a full hang, with his feet behind the vertical plane of the bar. The repetition ends when both feet touch the bar between the hands of the athlete at the same time. Clean & Jerk: The clean and jerk starts with the weight on the floor and finishes with the barbell fully locked out overhead with the arms, hips, and legs extended, and the bar over the center of the athlete’s body when viewed from profile. The barbell must pass through the front-rack position before going overhead; snatching is not permitted. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell comes up to the rack position on the shoulders. Once racked, a press, push press, split jerk, or push jerk may be used to lock the barbell out overhead VIDEO SUBMISSION STANDARDS

○ Athletes who want to qualify for ELFIT Throwdown Bahrain 2019 finals have to submit their score via compeition corner official page before the announced deadline

○ A video is NOT required for submitting your score, you MAY be asked for a video if you qualify for the finals. ○ All submission videos must clearly show the Judge throughout the workout. Videos submitted without a

Judge will be invalid. ○ Videos must be uploaded on a public platform (i.e. Youtube, Vimeo, Google drive), Athletes will have to

provide the link to the video while submitting their score. ○ All video submissions should be uncut and unedited in order to accurately display the performance. ○ The Shoot should be from an angle so all exercises can be clearly seen meeting the movement standards. ○ It is the sole responsibility of the Athlete to ensure the timely and successful submission of their workout

each week. Submissions that are incomplete or not verified will not be accepted. ○ While scores are being validated through your affiliate manager ELFIT Judging team holds the right to review

any or all videos submitted, As part of this video review process, the Athletes posted score may be accepted, modified or invalidated without warning and after the close of the competition

Before starting each workout, the Athlete must do the following:

○ Athlete must state name, Judge name and affiliate/facility. ○ Clearly show the weights used for the snatch and for the clean and jerk. ○ All equipment used must be clearly displayed and measured (Weights, Barbells, Rig, ETC.) ○ The Athlete, Judge, Timer, and Equipment that will be used must be visible inside the frame of the video

during the whole time of the workout. ○ You must make sure to read the description to be aware of details

Please make sure to check the online submission General Guidelines HERE

SCORE SUBMISSION DEADLINE

Please make sure to read the full workout description, and submit your score in time. ETQ19.2 A&B Scores must be submitted before the 20th of September 2019, 19:59 GMT. No latecomers will be accepted, no matter the reason. In case of questions regarding the workouts, contact support@elfiteg.com. In case of questions regarding the score submission and login issues, contact suppor@competitioncorner.net