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.
burpee
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.
Devil press
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.
Thruster
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.
Barbell Bench PRess
Power jerk
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.
