This is an excerpt from Strength Training for Fat Loss-2nd Edition by Nick Tumminello.
Bent-Over Row—Romanian Deadlift—Hang Clean—Overhead Push Press
1 Bent-Over Row
Stand with your feet roughly hip-width apart. Hold the barbell using an underhand grip, keeping your hands just outside shoulder-width apart. Bend over at your hips, keeping your back straight so that your torso is parallel to the floor and your knees are bent 15 to 20 degrees (see figure a). Row the bar into the middle of your torso between your chest and your belly button (see figure b). Slowly lower the bar without allowing the barbell to touch the ground. You can also perform bent-over rows by using an overhand grip, which many people find to be a less strong gripping option.
Note: After finishing your bent-over rows, place the barbell on the floor and switch to an overhand grip to perform the Romanian deadlift and the rest of the exercises in this combination.
2 Romanian Deadlift
Stand tall with your feet hip-width apart, holding a barbell in front of your thighs with your arms straight (see figure c). Keeping your back straight, hinge at your hips and bend forward toward the floor, keeping your knees bent at a 15- to 20-degree angle (see figure d). As you hinge forward, drive your hips backward and do not allow your back to round out. Once your torso is roughly parallel to the floor or the weight-plates lightly tap the floor, drive your hips forward toward the barbell, reversing the motion to stand tall again.
3 Hang Clean
Stand with your feet shoulder-width apart and hold a barbell with your hands just outside shoulder-width apart. Slightly hinge at your hips, keeping the bar against your thighs (see figure e), and explode your hips into the bar as you simultaneously pull the bar upward (see figure f). Once the bar reaches shoulder level (see figure g), quickly flip your elbows underneath the bar to catch it at the top of your chest (see figure h).
4 Overhead Push Press
Stand with your feet shoulder-width apart and hold the barbell with your hands just outside shoulder-width apart (see figure i). Slightly bend your knees (see figure j) and then quickly reverse the motion, exploding into the bar and driving it overhead using both your arms and legs in a coordinated fashion (see figure k). Once the bar is completely overhead, slowly reverse the previous motions, replacing the bar on the floor to complete 1 full repetition.