ROMANIAN THROWDOWN 2021 by USC

PULL UPS: This is a standard Pull Up. Strict, Kipping or Butterfly Pull Ups are all allowed, as long as all the requirements are met. At the bottom, the arms must be fully extended. At the top, the chin must break the horizontal plane of the bar. Overhand, underhand or mixed grip are all permitted. You are allowed to tape the bar, use grips or use both.

WALL BALL SHOTS: In the WBS, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The rep is credited when the center of the ball hits the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a ‘no-rep’. If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

DOUBLE UNDERS: This is the standard DU in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

SINGLE UNDERS: This is the standard SU in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

ONE ARM DEVILS PRESS ALTERNATING HANDS: The movement starts with the DB on the ground and the athlete's hand on the DB. He or She will perform a burpee jumping to lie on the ground. Their chest and thighs must touch the ground at the bottom. Getting up from the Burpee the athlete must jump to their feet and will Swing, Muscle or Power Snatch the DB from the ground and will finish the movement with a full lockout overhead, with the hips, knees and arm fully extended. Any type of Clean & Shoulder 2 Overhead is not allowed! For the next repetition when alternating the hands, the athlete is allowed to switch overhead, at eye level, bellow or on the ground.

TOES 2 BAR: In the T2B the athlete must go from a full hang to having the toes touch the Pull Up bar. Both feet must touch the bar together, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.

KNEE RAISES: In the KR the athlete must go from a full hang to having the knees raise above the belly button. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.

BURPEE BOX JUMP: The BBJ starts with the athlete facing the box while touching their chest and thighs to the ground and finishes with the athlete on the box. In the bottom position, the head must be facing the box and the athlete's body must be in line with the box. The athlete can step up or jump from the bottom position of the Burpee. Stepping up on the box is NOT allowed, ONLY jumping! On top the repetition is credited only when both feet are on the box and the hips and knees are fully extended with the head and shoulders over the hips. Jumping and stepping down of the box is allowed.

HANG POWER CLEAN: This movement begins with the athlete first deadlifting the bar with full hips and knees extention and the shoulders behind the bar, before bringing it into the hang position above the knee cap. The barbell must travel from the hang position, that is anywhere above the knees, to the shoulders with the athlete receiving the bar above a parallel squat position, NOT a Squat Clean! The athlete then must stand up to full hips and knees extention, with the feet in line and the elbows in front of the bar.

A Hang Muscle Clean is also permitted!

THRUSTER: This is a standard barbell Thruster in which the barbell moves from the bottom of a Front Squat to full lock out overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full Squat Clean into the Thruster is allowed when the bar is taken from the ground. 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. If the barbell is droped from overhead, it must settle on the ground before the next repetition is performed.