Squat snatch + functional body building

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.

Kip swing is similar to the toe to bar movement but you only drive into your shoulders and don't bring your legs past waist height.

The muscle snatch is a drill to work on your start position and your strength in the pull. Although its called a pull you really don't want to be pulling the barbell up until you are at full extension, barbell as close as possible to the body on the way up then let the upper body take over. No re-dip or going under the bar your legs will snap to straight without your feet moving from the starting position. Using a strong shrug from the lats and upper back you will then turn the hands and elbows through and press the last little bit out to a full lockout in the overhead position for 1 rep completed.

Laying on your back push your lower back into the ground and try and create a bowl with your back and bum breathing your belly button inside you will rock into the top of your back and back onto your bum keeping the hollow position throughout the movement.

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

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.

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.

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

A kipping pullup is when you use that momentum to create a “power swing” that drives your chin up and over the bar.

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.

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.

climb the rope only using arms

Taking the barbell with your clean grip (shoulder width) keeping the bar resting on your shoulders whilst keeping the bar in your full grip. Lock out your knees so you cant dip and brace your core. Press the barbell overhead just with your arms and try not to bend at your back too much. Fully locking out your elbows for 1 rep completed.

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.

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

The drop snatch balance is similar to the behind the neck jerk. barbellm