Dumbbell Romanian Deadlift + Hang Clean + Push Press

Stand holding dumbbells in front of your thighs, knees slightly bent.

1. Push your hips back to lower the weights to your shins.
2. Return to the starting position. Pause, then forcefully pull the weights upward as you dip under and “catch” them in front of your shoulders. The weights should roll to your fingers, and your elbows should point forward.
3. Stand, then pause. Bend your knees slightly, then straighten your legs and press the dumbbells overhead.
4. Lower the weights to the starting position.

See Demo (Step 1)

Step 2 - 4

Back Squat + Good Morning + Push Press

Hold a bar across the back of your shoulders with an overhand grip, feet shoulder-width apart.

1. Keeping you back straight, lower your body as if sitting, until your thighs are parallel to the floor.
2. Press up, then pause. Next, bend at the hips as far as you can without losing the natural curve in your spine.
3. Contract your glutes and push your hips forward to stand. Pause, bend slightly at the knees, and drive up with your legs, thrusting the weight overhead.
4. Return to the starting position.

Step 1

Step 2-4