This is one of Jasmine's (moi) favorite workout. I did a variation of this one repeatedly during my pregnancy. What can I say, I'm a fan of slow and intentional yet INTENSE lifts.
Today we have 4 rounds for time of:
10 alternating DB snatches
10 alternating DB step-ups
Begin with the dumbbell on the ground. Dropping and hinging forward at the hip, grab the weight and drive with your hips to stand up the DB. Remember, your arm is a guide for the weight, not the work horse. Let your legs and hips do all the work.
Scale down by placing the DB on a table or other elevated surface.
This move will immediately tell you which leg is more conditioned/stronger than the other. Be sure maintain as upright a torso as possible as you plant one foot on the bench/box and use that leading leg to PULL yourself up to the standing position. Try to push off the back leg as little as possible. Stand all the way up with both feet on the bench/box before stepping down and switching legs.
Scale down by using lighter DBs or only using a single DB.
A score of 10 minutes or less is a good goal. Let me know how it goes in the comments!