Single Arm Dumbbell Push Jerk

Single Arm dumbbell Push Jerk Set-up: Feet under hips Glutes and abs tightened dumbbell resting on shoulder Elbow in front of body Execution: Dip: Push knees forward and out Torso stays vertical Heels down Quickly extend at the hips and knees Push under the dumbbell Receive the bar in a Single Arm Partial Overhead Squat Stand with load overhead to the finish position