Power clean Complex

where the barbell is on your back in the back squat position your grip should be in snatch grip and the jerk the weight above head dropping under the bar simultaneously

Kick up onto the wall and hold a handstand with your arms in full lockout and your head in a neutral position creating a straight line with your body.

The power clean is one part of of the olympic lifts. Starts with the barbell on the floor and in one motion you proceed to pull the barbell to your chest with the elbows high catching the barbell in the receiving position.

Pick the barbell up. Slide the bat down your thighs keeping it close clean the weight up and catch the bar above parallel squat. Then stand up and finish the lift.

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.

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.

Walk on your hands keeping your arms locked out.

Holding two dumbells on the your shoulders in the front rack postion. Keep your elbows high and your chest upright. Then step forward and lunge down bringing your knee to the floor.

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