How to do a Single Dumbbell Squat Snatch to increase your strength and improve your performance in CrossFit WODS.

Set up for the Single Dumbbell Squat Snatch

• Begin with the dumbbell on the ground.
• Set feet up in a squat stance with dumbbell between the middle of your feet.

Points of Performance for the Single Dumbbell Squat Snatch

• Aggressively stand up opening the hip.
• Pull yourself down into a full single arm overhead squat with the crease of the hip below the knee.
• Stand up with the dumbbell overhead to finish the rep.

Tips and Tricks

• Aggressively stand the dumbbell up keeping it as close to the body as possible.
• Shrug at the top the extension
• After full extension, pull body down under dumbbell.
• Catch dumbbell in bottom of an overhead squat with the arm fully extended over your midline.