Clean + Jerk complex and bar muscle up

The muscle-up is a movement that begins from the hang, passes through portions of a pull-up and a dip, then finishes in a supported position with arms extended.

chest to bar pull ups -the standard is that the chest must come into contact with the bar at the top of the rep.

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

A kipping pullup is when you use that momentum to create a “power swing” that drives your chin up and over the bar.

Setup with the bar at chest height. Rotate the elbows around the bar and maintain a front rack position as you unrack the bar and take two steps back. Dip slightly at the knees and then explode straight up as you press the bar overhead. As the bar is still moving overhead, drop underneath and catch the bar in a quarter squat position.

Starting in the hanging position without kipping pull your feet up all the way to the bar then control the decent back to the hanging position for 1 rep completed.

Kneeling on one knee in the lunge position with one leg in front. Using the opposite arm to the leg in front stabilising from the front rack push the kettlebell up in a straight line to a full locked out position with your arm next to your ear.

Holding the barbell in the front rack position with high elbows and the bar resting on your front deltoids. Then going down into a full squat to depth keeping the high elbows throughout and standing up to the starting position with your hips back into the extended position for 1 rep completed.

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