Hang Clean1 of 6
Grab a barbell with a double overhand grip—use a hook grip if you are familiar with that. Pick the barbell up off the floor like you would a deadlift. Do not rush this step. Stand tall with your arms fully extended. Now, lower the bar to the mid-thigh. Your back should be in extension, not over-extension. Quickly extend your hips, knees and ankles, driving the barbell up into the rack position. Your elbows should be pointed toward the wall in front of you when you finish.
Do 3-4 sets, 3-5 reps.
Med Ball Side Throw2 of 6
Note that a wall is needed for this exercise.
Pick up a med ball and stand about 3 feet away from a solid wall. Put yourself into an athletic stance with your weight on the balls of your feet and knees bent. Bring the ball to your side that is farthest from the wall. In one quick snap, take a small step toward the wall and bring the ball across your body, throwing the ball into the wall. At this point you can catch it off of the bounce or let it drop to the floor. Grab the ball and repeat the exercise.
Do 3 sets, 5-8 reps on each side.
Med Ball Slams3 of 6
Pick up the med ball and bring it up over your head. In one quick movement, drive the ball into the ground. Then either pick it up off the floor or catch it off the bounce and repeat the exercise.
Seated Box Jumps4 of 6
This exercise is a little harder because we are taking out the stretch reflex (spring action). Start by sitting on a bench or box; swing your arms back to help create momentum. Drive your feet through the ground and jump up onto the box. Step down from the box and repeat the exercise. Be conservative and use lower boxes until you are comfortable with the exercise.
Do 2-3 sets, 5-8 reps.
Kettlebell Swing5 of 6
Use a kettlebell that is heavy enough to challenge you, but not too heavy that it can increase your risk of injury. Grab the kettlebell with both hands and hike it through your legs like a football. Now drive your hips forward into full extension driving the bell up. The bell should reach the height of your chest. Let the bell fall back down, bring it back through your legs and repeat the exercise.
Do 3-4 sets, 20-30 seconds.