Today’s WOD Step Ups and Snatches Strength WOD 3 Sets A1) Weighted Step-ups 01X1 6 reps; 20sec tranistion A2) Double Unders 1min ; rest 15sec MetCon EMOTM 15mins 3 DB Snatches R&L (45/25) 6 Knees to Elbows Your dumbbell snatch is as slow as molasses and feels more like a shoulder press than the speedy high-intensity training move it’s supposed to be. The Solution 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. The Four-Step Snatch Solution 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.