3A-DB Push Jerk
3A SUPER-SET with 3B
Stand with your feet at shoulder width. Hold the DB on your shoulders using a neutral grip, your elbows pointing forward. Slightly bend your knees and hips and dynamically push up (with power). Push the DB over your head with your arms, knees and hips fully extended. Go down into a squat and chain reps together. Keep your back straight, head up, chest out and abs contracted.
Stand with your feet at shoulder width. Hold the DB on your shoulders using a neutral grip, your elbows pointing forward. Slightly bend your knees and hips and dynamically push up (with power). Push the DB over your head with your arms, knees and hips fully extended. Go down into a squat and chain reps together. Keep your back straight, head up, chest out and abs contracted.