To begin this movement start by getting into a stance a little outside of shoulder width. Pick up a dumbbell with one arm and start the movement by breathing and bracing your abdominals.
Start by upright rowing the dumbbell very explosively. Once you reach your chest, switch from a pull, and press the dumbbell straight overhead explosively.
Make sure you lock out the movement at the top. Slowly lower the dumbbell to your shoulder and then bring it to the ground and reset for the next rep.