10-9-8-7-6-5-4-3-2-1 reps of:
"Barbell Burner" (prescribed wt. 65#)
Overhead DB Swing
Note: Here's how to perform the "Barbell Burner".
Squat and grasp the bar using a clean-width grip.
Thrust your legs behind you.
Do a pushup.
Return your feet to the squat position.
Perform a squat clean (or hang squat clean, if the original position of the bar is too close to the ground).
As you're coming out of the squat, explode out of the base by straightening your legs and pressing the bar overhead, locking out your arms (basically, a thruster).
That's a rep - rinse and repeat.
“There are no secrets to success. It is the result of preparation, hard work, and learning from failure.”
- Colin Powell