DB SQUAT CLEAN
Step 1: Take a dumbbell in each hand, hold them on your sides, and stand with your feet about shoulder width apart.

Step 2: Bend at the knees and squat down keeping your weight on your heels.

Step 3: Squat down to about 90 degrees.

Step 4: Now explode back upwards and as you do use the momentum to get the dumbbells up to your shoulders.

Step 5: As soon as the dumbbells reach your shoulders you are going to squat back down to a 90 degree angle.

Step 6: Stand back up and lower the weight back to your sides. This completes one repetition.

SPLIT JERK
1. Stand with your feet hip width apart. Position the weight at the top of your chest, held with an overhand grip.

2. Keeping weight on your heels, bend your knees slightly. Make sure you keep your chest up and do not dip it forward. Extend your knees and hips to drive yourself upwards quickly. As you do, extend your arms over your head.
Keeping weight on your heels, bend your knees slightly. Make sure you keep your chest up and do not dip it forward. Extend your knees and hips to drive yourself upwards quickly. As you do, extend your arms over your head.

3. While the bar has upward momentum, drop your body down and get under the bar so that the weight is caught above your head. At the same time, move one of your feet forward and the other backward. You may also raise your back foot so that it is resting on your toes.Your head should be forward of the bar.
While the bar has upward momentum, drop your body down and get under the bar so that the weight is caught above your head. At the same time, move one of your feet forward and the other backward. You may also raise your back foot so that it is resting on your toes.Your head should be forward of the bar.

Push up with both legs and position your feet side by side, bringing your front foot back part way and then bringing your rear foot forward.

4. Push up with both legs and position your feet side by side, bringing your front foot back part way and then bringing your rear foot forward.

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