Squat cleans and HSPU

A cluster is a squat clean directly into a thruster. So after squatting out of the bottom of the squat clean you would directly thrust the barbell above your head then return the barbell to the ground that is 1 rep completed.

Hanging on the rig (bar) directly under the bar in a straight line. Drop your full body with no tension in your upper body and just hanging there. Then tense from your lats and upper back keeping your arms fully in the locked out position the release the tension for 1 rep completed.

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.

Holding dumbells or a barbell on your back you have your lead foot planted but slightly bent. Your back foot should be on your toes with the correct split distance. Keeping your chest up your lead leg will bend keeping the weight through this leg your back knee will go to the ground and you will press out of the bottom keeping the weight distributed evenly in your front foot to return to your starting position for 1 rep completed.

Using a narrow grip you will push the bar up using you legs before shrugging the weight up to you belly Button and the dropping under the weight catching the bar with high elbows in the front rack position in a full squat.

Is performed in an handstand position against the wall, go down to the floor or pad where your head touches and push back up using only your arms.

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.

Place the jump rope for the exercise behind your heels. Hold both ends of the rope in your two hands. Stand in a ready-to-skip position. ... Now take the rope swiftly over your head towards your front. Jump and let the rope pass beneath you.