Strength volume session

starting in the clean position at the bottom high chest and barbell touching your shin. Drive the floor away with your feet keeping the barbell close then shrug the barbell and come up into full extension getting as tall as possible. Return barbell to the floor for 1 rep.

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

Pick the barbell up. Slide the bat down your thighs keeping it close clean the weight up and catch the bar above parallel squat. Then stand up and finish the lift.

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.

Holding two dumbbells step up on one leg bring your other leg up to the top of the box and then step down the other side. Repeat the process stepping up on the other leg first.

climb the rope only using arms

climb to the top of the rope using both legs and arms