Snatch complex + shoulder health

Holding the barbell usually in the snatch grip fully extended above your head you proceed to go down into a full squat whilst holding the barbell in the above head position.

In the snatch, the lifter lifts the bar as high as possible and pulls themselves under it in a squat position, receiving the bar overhead with the arms straight, decreasing the necessary height of the bar, therefore increasing the amount of weight that the lifter may successfully lift.

The hang snatch is the same as the snatch but the starting position of the barbell is from the knee to the top of your hips. You then pull the barbell up to the fully extended catch position above your head.

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.

Using only your ams to pull yourself up to the bar. A full rep is when your chin is over the bar.

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.

Complete a chest to floor burpee facing the barbell. Jump up out of the burpee and then with two feet jump over the barbell or step if you can't jump.

Take the dumbell in one hand between your legs. Drive it up to your hips using you legs. Shrug the weight up and extend at the hips. Flick and snap the weight out over head to full lockout and return the dumbell back to the floor for one rep completed. Swap arms and do the same with the opposite arm.