Sandbag Clean and Throw

Use the technique shown here to clean the sandbag, then throw it into the air as high as you can, slightly forwards, so that it doesn't come back and hit you. This adds a plyometric (explosive) element to the movement you cannot get with a dumbbell or barbell because of the damage you would cause if you released them!

Clearly you need a sandbag that's not so heavy that it cannot be thrown - the one being used in the clean and jerk video is perhaps a little heavy...