Extension and flexion of the legs and moving one arm upwards while standing (snatch) and alternating push-ups ► push up & snatch

Individual work

In the squat position, grasp the weight (dumbbell or kettlebell) with one hand between the legs, arm extended, pull the weight overhead by stretching the legs and moving the arm upwards (mainly pushing it out of the legs), then lower the weight to the floor again in the reverse sequence of movements. In the squat position, continue to hold the weight with one hand and bring the other hand to the floor so that the upper body is supported by the hands. Jump backwards with both legs into the push-up position, bend and stretch your arms (lower and raise your upper body). In the push-up position, take the weight in the other hand (move your arms, roll the dumbbell to the side or transfer the weight to the other hand) to start the exercise from the beginning.

Attention:
This exercise is only for advanced users and requires a high level of knowledge, mobility and stability. Always keep your back straight (torso tension). No hollow back in the push-up position (tense your stomach).

Lighten:
Less weight; place your knees on the floor during the push-up (feet held high) or lower your upper body less (arms barely bent).

Harden:
More weight; additional weight.

1 dumbbell/kettlebell