Technique snatch + a push pull finisher

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.

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

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.

Any barbell, dumbell or kettlebell taking it from the shoulders to overhead in one motion. Jerk or press is ok.

chest to bar pull ups -the standard is that the chest must come into contact with the bar at the top of the rep.

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

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.

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.