3 Block's of Graft

Taking the kettlebell by the handle in 2 hands. Hinging at the hip bringing the KB through your legs and extending at your hips bringing the KB from hip to chest height then repeating the movement again. and

Start facing the box do a chest to floor burpee, jump up and with two feet jump onto the box and off to the other side then repeat the same again facing the box.

A burpee is movement where you lay your full body flat chest to the floor and then proceed to jump or even step up to a full standing position with your hips extended and then jump with your hands going above your head.

Choose two dumbbells with the same weight. Place the dumbbells on the ground in front of you so that the handles are set up lengthwise. Bend forward and reach down to grab the dumbbells with a neutral grip. Kick your legs back, lower your chest to the ground between the dumbbells. Push up, jump to your feet while still holding the dumbbells, then immediately swing the dumbbells above your head. Finish the movement with your arms locked out over head with knees, hips, shoulders, and arms fully extended.

Same as the clean and the power jerk but you can also split jerk.

The thruster starts with the barbell, dumbell or kettlebell at the shoulders keeping the elbows high you squat down to full depth keeping the weight at your shoulders often actually leaning on your shoulders. Then out of the bottom of the squat you will extending up and push the weight overhead in one fluid motion without jerking the weight or rebending at the knee for 1 rep completed.

The sandbag clean is an adaption of the Olympic lifting movement – the clean – to be done with a sandbag that consists of pulling a weight from the ground, with power and speed, transitioning into a semi-squatted position to catch the rising weight, and completing by standing with the weight resting at shoulder height.

Complete a burpee jump up to the bar and do a pull up that is 1 rep.