Dumbbell Power Snatch – 6 total
Traveling Plank– 5 each direction
Repeat 4-6 rounds
Dumbbell Power Snatch
Start with a dumbbell on the floor, positioned between your feet. Using one arm, drive the dumbbell upwards by leading up through your arm and pushing down through your heels until your hips reach full extension.
Think about leading up high through the elbow in the initial pull. Catch the dumbbell in the overhead position, stacked above your shoulder. Land with the knees slightly bent.
Starting with your feet together and hands apart and stacked below your shoulders, moving in one direction at a time while simultaneously switching places with your hands and feet in order to avoid twisting the hips.
So think: Feet together, hands apart; hands together, feet apart. Take your time and move slowly in order to get the hang of it. Keep the hips down and angled straight forward. Core is engaged throughout.