STANCE JACK
DUMBBELL SNATCHES 
Stand shoulder-width apart with a dumbbell on the floor between your feet. It’s best to use a lightweight at first and gradually increase the load as you learn to perform the move safely with proper form.
Keep your shoulders back, chest out, and eyes facing straight ahead. Ensure your back is straight.
Push your hips back (hinge your hips) and bend your knees into a squat position. With a straight right arm, grab the dumbbell with an overhand grip. You should not have to reach far ahead or behind to grab the dumbbell.
Tip: Avoid hunching your back and looking down. Hinge at your hips and bend with your knees to lower your body.
Before standing up, slightly rotate your elbow and shoulder externally (outward). Be sure your shins are perpendicular to the ground, pushing into your heels, and your back is straight.
Drive down into your heels and stand up explosively using your legs and glute — your feet may leave the ground. Using the momentum of your lower body, begin to raise the dumbbell vertically in a straight line. It should be kept close to your body with a motion similar to that of zipping up a jacket.
As the dumbbell approaches shoulder height, begin to pull the dumbbell backward toward your chest and flip your elbow so it’s now below the dumbbell. Press upward with the dumbbell — similarly to an upward punching motion — so that it’s above your head with a straight arm.
Tip: Focus on using the momentum from your lower body to transfer the weight rather than relying on your shoulder and arms.
Clean and Press: The clean and press is a magnificent exercise that builds stamina, cardiovascular endurance, muscular endurance, and even strength.
Instructions;
Start with feet shoulder-width apart and hold the barbell approximately 2 inches away from your shins. Push your hips back and grab the barbell so your palms face your body and your hands are shoulder-width apart. Keep your hips down, chest lifted, eyes forward, and arms long.
Keep your core very tight and drive through your heels to pull the bar quickly up to your chest, just in front of your collarbone. Keep your spine tall. Be explosive and fast in your movement as you pull the bar, keeping it as close to your body as you can. To pull the bar underneath your shoulders, shrug your shoulders up and point your elbows forward.
As soon as the bar reaches your chest, drive through your heels again and press the directly overhead and straighten your arms and legs. Keep your core very tight. Return to starting position with control.