This is the GREEN BERET complex. I learned this initially from Tom Cross. Tom was a strength coach at the collegiate level before the field even existed.

Find a partner for this combination of dumbbell moves. You go and I go for a set number of rounds. Your call. Moderate loading to allow for quality movement execution.



L-Clean|R-Clean|Push Press

R-Clean|L-Clean|Push Press

L-Clean-Up & Down | R-Clean-Up & Down|Both Clean Squat to Jerk

R-Clean-Up & Down | L-Clean-Up & Down|Both Clean Squat to Jerk

L-Snatch| R-Snatch

Thanks to Strength and Conditioning legend Whitney Rodden at Mid America Nazarene University in Olathe Kansas for her demonstration and contributions to improving all the athletes at MNU.

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© 2017 by Coach Rut.