Complete a chest to floor burpee jumping up then with a 2 feet take off you jump forward landing on both feet cushioning the landing. This is 1 rep completed.
Hang snatch
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.
rope climb
climb to the top of the rope using both legs and arms
