Dumbbell Push-Up, Row, Clean and Press Complex

How to perform it

Step-by-step instructions

1. 01Use stable flat-sided dumbbells and start in a strong high plank with one hand on each handle.
2. 02Perform one controlled push-up, then row one dumbbell and the other while keeping the hips square.
3. 03Place both dumbbells securely, step the feet forward, and establish a balanced hinge before lifting.
4. 04Clean both dumbbells to a stable shoulder rack, then press them overhead without leaning backward.
5. 05Lower to the rack and floor under control, step back to the plank, and fully reset before the next complete cycle.