Bending down picking up the ball with two hands. Lift the ball to your knees push through the floor with your legs and extend the hips and pull the ball up to your shoulder or straight over your shoulder.
Single arm DB snatch
Take the dumbell in one hand between your legs. Drive it up to your hips using you legs. Shrug the weight up and extend at the hips. Flick and snap the weight out over head to full lockout and return the dumbell back to the floor for one rep completed. Swap arms and do the same with the opposite arm.
Burpee box jump overs
Start facing the box do a chest to floor burpee, jump up and with two feet jump onto the box and off to the other side then repeat the same again facing the box.
