02 TWO-HANDED HANG CLEAN AND PRESS

Stand up, and get ready for a lung-blasting shoulder-builder. Hold your dumbbell with both hands at hip height. Bend at the knees and with a slight hinge at the hips (A), then stand up explosively, using the momentum from your legs to help you power the dumbbell up on to your chest, before immediately pressing it overhead (B).

Lower to your hips under control and repeat.