Jump hard

When the arm bends the power ends. Keep the arm straight during the explosive jump portion of the dumbbell snatch to apply the maximum amount of power to the dumbbell to send it overhead as quickly as possible.

Training:
15 dumbbell snatches left arm
15 dumbbell snatches right arm
30 push-ups
10 dumbbell snatches left arm
10 dumbbell snatches right arm
20 push-ups
5 dumbbell snatches left arm
5 dumbbell snatches right arm
10 push-ups
For time


F.T.G. training:
Handstand push-up ladder: Do 1 handstand push-ups and rest, then do 2 handstand push-ups and rest, continue up the ladder until you cannot complete your reps. Then head back down the ladder, rest as needed between sets.