DB HAND POWER CLEAN
1. Stand shoulder width apart with dumbbells down to sides, palms facing inward and arms straight.

2. Bend knees and hips until dumbbells are just above knees. Jump upward extending body. Shrug shoulders and pull dumbbells upward with arms, allowing elbows to bend out to sides, keeping dumbbells close to body. Aggressively pull body under dumbbells, rotating elbows around dumbbells. Catch dumbbells on shoulders while moving into squat position. Stand up immediately.

PUSH PRESS
Stand with feet shoulder-width apart and grip the bar with your fingertips, elbows pointing forward. Rest the bar on the front of your shoulders. Drop down into a shallow squat, centring your weight under the barbell. Press up through your heels.

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