Mono mondays

Complete a chest to floor burpee facing the barbell. Jump up out of the burpee and then with two feet jump over the barbell or step if you can't jump.

Holding the dumbell in 1 hand between your legs you take the dumbell in 1 fluid motion to a full lockout above your head for 1 rep completed. Alternate hand for the next rep.

The sandbag clean is an adaption of the Olympic lifting movement – the clean – to be done with a sandbag that consists of pulling a weight from the ground, with power and speed, transitioning into a semi-squatted position to catch the rising weight, and completing by standing with the weight resting at shoulder height.