5/3/1 Push Press Strength Workout (SWOD) 5/3/1 Push Press [email protected] 60%, 5 @ 75%, 3 @ 85%, 1+ at 95-100% Workout of the Day (WOD) EMOTM 12 mins (One exercise each minute) A. 15/12 Calorie Row B. DB Snatch 5+5 AHAP C. 30 Double Unders (Unbroken for skilled) Coach’s Tip: Dumbbell snatches are designed to be done explosively, with the dumbbell almost flying freely from the bottom to the top while the real work is done by your hips, hamstrings, and lower back. Removing your free hand from your hip will increase your range of motion, allowing you to descend into a more athletic position from which you can blast the dumbbell over your head. Focus on moving the dumbbell as quickly as you can. You’ll notice the difference immediately. 1. Widen your stance – Place your feet wider-than-shoulder-width apart to better recruit your hip and hamstring muscles. 2. Pull and punch – Pull the dumbbell out of the bottom position with your hips. 3. Explode – Instead of simply getting the dumbbell over your head, pretend you’re trying to throw it through the ceiling.