- Hold the bar with a goblet position.
- Push your hips back and sink into a squat.
- Push through your heels and squat back up. Use the momentum you generate at the legs to push the bar over head.
- Let the bar return to the goblet position before starting the next rep.
- Hold the medicine ball with an overhand grip.
- Lift the ball explosively, clean it to shoulder height.
- Press the ball overhead, then slam it to the ground.
- Stand with feet shoulder-width apart, hold a medicine ball.
- Circle the ball around your head, maintaining control.
- Complete the desired number of repetitions in both directions.
- Hold medicine ball overhead.
- Step back into lunge position.
- Return to starting position. Repeat on other leg.
