- Start with the kettlebell in the racked position.
- Dip down with you legs keeping your chest proud.
- Drive with your legs and push your body under the bell, and catch it in a partial squat with your core tight.
- Stand up keeping the bar overhead.
- Stand with your feet at shoulder width apart and keep your elbow pointing slightly downward, and your hand just outside your shoulder.
- Initiate the lift by bending slightly at the knees, quickly extending your hips quickly to full extension, pressing the kettlebell upwards off of your shoulder, retracting your head slightly to make sure you do not contact your face with the bell.
- Press right to full extension so the kettlebell is directly over your head and your elbows are locked out at the top.
- Return the bell back to your shoulders.
- From the rack position keep your elbows pointing slightly downwards, feet underneath your hips, and your hands just outside your shoulders.
- Initiate the lift by bending the knees slightly and jumping the barbell upwards without your feet leaving the ground.
- Continue the path of the bar upwards from your jump by pressing the barbell upwards and retracting your head slightly to make sure you do not contact your face with the barbell.
- Press right to full extension so the barbell is directly over your head, your knees are locked, and your elbows are locked out at the top.
- Return the bar back to your shoulders absorbing the weight of the barbell by bending the knees slightly at the bottom.
- Warm Up: 2 rounds of 15 Squats, 15 Sit-ups & 15 Push-Ups
- Workout: Medicine Ball Cleans and Handstand Push-ups
Directions: 5 rounds of 20 Cleans and 10 Hand Stand Push-ups. Reps are to be done deliberately focusing on technique and form rather than speed.
- Challenge: 100 Box Jumps
Scale Down: To make this workout easier, do regular or Modified Push-ups instead of hand stand push ups.
Scale Up: To make this workout harder, do the hand stand pushups unbroken!