The muscle and squat snatch + pyramid finish

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.

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.

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

climb the rope only using 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.

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