Benefits: Full-body explosion with double-duty adaptations of Olympic lifts

• In athletic stance, bend at waist with shoulders over toes and back flat; hold dumbbell between knees with right hand
• Explosively extend hips, knees and ankles, driving right elbow high while keeping dumbbell close to body
• Drop hips and catch dumbbell overhead with straight right arm
• Bring dumbbell down to right shoulder with control
• Explode up with lower body to drive dumbbell toward ceiling until arm is straight
• Return to original start position; repeat for specified reps; perform set on left side

Sets/Reps: 3x5 each side [1 Snatch and 1 Push Press constitute 1 rep]
Coaching Points: Begin with light weight and focus on form first // Do not rush movement // Avoid pressing dumbbell during Snatch
Hess: Love this exercise! Absolutely love it, baby! It is incredibly effective at increasing your vertical jump [through] your second jump, and most of all, [it] helps your body work together as one unit. This exercise could be an incredible piece to a workout program, [but it must be performed correctly], as it’s a fairly complex exercise that puts you at great risk if not done correctly. [Any athlete could benefit from this exercise.]