Dumbbell Thruster

You pause between the squat and the press, splitting one movement into two and wasting the leg drive.

You cut the squat high so the legs never generate the momentum the press depends on.

You press the dumbbells forward of your head instead of finishing them stacked over the shoulders.

You let the elbows drop out of the rack position, so the weights drag you forward.

Let the leg drive throw the dumbbells most of the way up; the arms just finish the job.

Keep one smooth rhythm from the bottom of the squat to the overhead lockout.

Breathe on a cycle, exhaling as the weights go overhead, so you can sustain the set.