4B SEATED DUMBBELL POWER CLEAN
SETS: 3 REPS: 10 REST: 90 SEC.
Hold a dumbbell in each hand and sit on a bench. Keeping your lower back in its natural arch, lean forward a bit to gather momentum  and then explosively extend your back and shrug your shoulders, pulling the weights up in front of your body. When they reach chest level, flip your wrists over so that your hands end up in the bottom position of an overhead press . That's one rep.