Alternating Single Arm Snatch

Exercise description:
- Set Up: Stand with feet slightly wider than shoulder-width apart, holding one dumbbell between your legs. Hinge at the hips with a flat back and engaged core to reach for the dumbbell, ensuring both heads of the dumbbell start on the floor.
- Pull: Drive through your legs and hips, pulling the dumbbell upward while keeping it close to your body, similar to a deadlift.
- Rotate & Punch: As the dumbbell rises past your chest, quickly rotate your shoulder and "punch" the dumbbell overhead, straightening your arm entirely.
- Catch & Stand: Catch the weight with your arm locked out overhead in a slight quarter-squat position, then stand fully upright, maintaining a tight core and stable shoulder.
- Lower & Switch: Lower the dumbbell in a controlled manner, either switching hands on the way down or after placing it back on the floor.
- Repeat: Repeat the movement on the opposite side, alternating hands for the desired number of reps.
Technique that must be performed to count: The weight must start and stop by touching the ground and switching hands between each execution. Weight must be lifted full and arm locked out above your head.
# of repetitions before shooting: 6-10 depending on station time.
Casual division modifier: Lighter weight or Less Reps
Exercise equipment needed: 35 lbs dumbbell, kettlebell, or small weight bag..