Dumbbell 3-Position Clean
Stand with feet shoulder width apart, then bend at a 45-degree angle keeping arms long and holding dumbells in front of you.
Stand up and shrug shoulders, keeping arms straight.
Return to starting position, then perform a pull raise, lifting elbows high and pointing out, palms facing body. Make sure to engage core.
Return to starting position. Put the first two movements together, ending with dumbbells racked on shoulders. That's one rep.