- 12 X Overhead Squats [115 lbs/ 75 lbs]
- 9 X Ring Dips
- 6 X Mr. Spectaculars [35 lb DB/ 25 lb DB]
Mr. Spectacular: dumbell squat clean to dumbell push-press, set the dumbells down and walk your hands out to a plank position, do a push up, walk your hands back in, pick up the dumbells and back into dumbell squat clean.
In this video they use Kettlebells...we used Dumbells, they do Power Cleans, did Squat Cleans.