Snatchers

Stand shoulder-width apart with a dumbbell on the floor between your feet. Keep your shoulders back, chest out, and eyes facing straight ahead. Ensure your back is straight.

Hinge your hips and bend your knees into a squat position.

With a straight right arm, grab the dumbbell with an overhand grip. Drive from your heels and stand up explosively using your legs and glutes.

Using the momentum of your lower body, begin to raise the dumbbell vertically in a straight line. Think like you are zipping up a jacket. Allow the dumbbell to freely fly upward. Guide it vertically with your elbows and then, at the last second, flip your arm over and extend your arm. 

Once the dumbbell has travelled overhead, dip your hip while catching the dumbbell with your elbow locked out.Slowly lower the weight back down to your side.

Bend your knees and hinge your hips to lower the weight back to the ground.