โœ… The Set-up
- Set up with body in a plank position.
- Hands placed on top of two weights (like dumbbells).
- Feet spaced hip-width on toes.

๐Ÿƒโ€โ™‚๏ธ The Action
- Perform push-up with hands on the weights.
- Then, perform a a renegade row with the right arm, then left arm, pulling weight to chest with elbows in and knuckles touching ribcage.
- Then, lift weights to your shoulders and stand.
- Perform a front squat, jumping weight over head at the top of the movement into a press (or Thruster).

โœ… The Finish
- Standing with feet in squat stance (shoulder width) with weights locked out above your head.

๐Ÿงข Coaching Tips! Keep elbows up in the front squat to avoid tipping forward.


All the Movements in One Movement

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