1. Start by standing up straight with your feet shoulder-width apart, holding a dumbbell in each hand by your sides.
2. Begin by bending at the hips and knees to lower the dumbbells to the floor while maintaining a neutral spine.
3. Kick your legs back to move into a push-up position with the dumbbells firmly planted on the ground.
4. Perform a full push-up by lowering your chest to the floor and then pressing back up.
5. Hop your feet back towards the dumbbells while bringing your torso upright to prepare for a clean.
6. Explosively extend your hips and knees to create momentum and pull the dumbbells upward leading with your elbows. Then, in one fluid motion, flip your wrists and press the dumbbells overhead to full arm extension.
7. Control the dumbbells back down to your shoulders and then to the floor as you lower your body to start the next rep.
8. Repeat for the desired number of repetitions.
Ensure that you perform each movement with proper form and control, minimizing any momentum during the push-up and focusing on explosive movements during the clean and press. Adjust the weight of the dumbbells to match your fitness level and strength.
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