ALPHA Human Performance: Wish bone clean+press+squat+row "sampler" for a great cardio strength

Grab a great cardio-strength burn with this combo: Using the Pur Motion Hang Clean device perform 4 exercises non stop (clean, push press, squat and row).

After completion of the last set, repeat again for a total 4 sets. Add weight where you see fit set to set, and hold the handles the entire set as you switch through exercises.

Enjoy!

DB 1-Arm Snatch

Want a simple power builder that is basic, but an absolute killer? Try DB 1-arm snatches.

1) Grab a dumbbell in one hand and stand with the feet slightly wider than shoulder-width apart.

2) Descend your hips in a "power position" with flat back and chest up

3) Quickly pull the dumbbell toward the ceiling while at the same time extending your knees and hips and raising on to the balls of your feet, keeping the dumbbell close to your body as you pull it.

4) As the dumbbell gets to its highest point, very quickly rotate your elbow under the weight while extending your arm.

The dumbbell will rest over the top of your shoulder with the palm facing away from your body. "Catch the weight with knees slightly bent

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Wish bone clean+press+squat+row "sampler" for a great cardio strength