Start with a full-body primer to prepare your muscles for the (many) reps to come. Hold a dumbbell in each hand by your sides, palms facing in ( A). Keep your chest up and shoulders back as you bend at your legs to touch the weights to the floor ( B). Drive through your legs to come up.
Go straight into the cleans without dropping the weights. In the top position of the deadlift
( A), bend your knees slightly, then drive the dumbbells up to shoulder height ( B), locking your knees when you’re at the top. Take a breath at the summit of each rep to fight the inevitable feeling of burnout.
The end of the clean serves as the starting point of this one. From the top of your clean, bend your knees slightly ( A), then explode up, driving the weights above your head. Lock your arms out at the top ( B), so your biceps almost touch your ears. As you lower the dumbbells back to the front rack position, bend your knees and go straight into the next rep two.