Comp style simulation session

Holding the sandbag either in the front of your body against your chest or on a shoulder

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.

Handstand press ups - is a type of push-up exercise where the body is positioned in a handstand.

Dumbell in 1 hand hinge down keeping the back straight, dumbell between your legs using your legs and hips jump the weight up to the front rack position on your shoulder. Stand up dip and push jerk the dumbell above your head in 1 motion and lock the elbow out for 1 rep completed.

Dumbell is in the front rack position on the shoulder. Keeping the elbow high and squat down to below parallel. Driving out of the bottom, drive the dumbell above your head to full lockout.

Toes to bar -hanging from a pull up bar, bring your feet to touch the bar in between your hands. Your arm should stay locked out and both feet should make contact with the bar simultaneously.

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.