Exercise VII: Clean and Press/Squat Thrust
Hold a barbell at arm's length in front of your hips . Squat down and rest the bar on the floor, and then quickly shoot your legs behind you so that you end up in pushup position . Reverse the motion explosively so that you return to your feet, and then explosively extend your hips and knees and shrug the bar, coming up onto the balls of your feet. Continue pulling the bar and as it rises to chest level, flip your wrists over so that your palms face the ceiling and your upper arms are parallel to the floor . Press the bar overhead . Reverse the motion to return to the starting position. That's one rep. Each rep should be done with explosive speed.