Strength session (clean + jerk)

jump with two feet onto a box and off the other side of the box turn round and come back over the box.

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.

Laying down flat on a bench take two dumbbells one in each hand and press them both out in front of you to full lockout and lower them back down to the chest for 1 rep completed.

Stand the barbell up in a deadlift position. Keeping the barbell touching the legs slide the barbell down to the top of your knees then shrug the barbell up and drop under the barbell into a full squat catching the bar in the front rack position on the collar bone keeping the elbows high. Then stand up with the weight and finish the rep.

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.

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

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.