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Power clean to press
Hold the bar at around mid-thigh level with a grip that clears your thighs. Go down into a semi-deadlift position and bring the bar up in one continuous movement. As the bar is traveling up get down into a squat and push up to drive the weight overhead.
Barbell rotation
Hold a barbell against the fleshy part of the back of your neck and maintain a neutral stance with both feet facing forward. Rotate to one side, allowing the opposite leg to pivot. Repeat to the other side.
Barbell lunge
Stand with a barbell on the fleshy part against the back of your the neck. Maintain an upright position and lunge forward, keeping your foot bent slightly in as you touch the floor. Decelerate your body weight and push back into the starting position. Swap legs to maintain balance.
Stiff-leg deadlift
Hold the bar with a grip that just clears your thighs, maintain an upright position, brace your abs and slightly bend your knees to activate your glutes. Tip from your hips until you reach the end range of your hamstrings. Hold briefly, then come back up to the start position.
Front squat
Get into a neutral stance with your feet just wider than shoulder-width apart. Hold the barbell across your chest and shoulders, keeping your hands and elbows high. Drop down until your thighs are parallel to the floor. Hold briefly and drive back into an upright position.
Romanian deadlift to row
Romanian deadlift the barbell down to the bent-over row position, keeping your spine neutral. Perform a bent-over row, lifting your elbows high and squeezing your shoulder blades together. Deadlift back to the start position.
