http://www.youtube.com/watch?v=tFXRSOaSZko
Time to be relentless? This explosive kettlebell exercise will put your whole body to the test. One Arm Kettlebell Swing into Split Clean into Explosive Press: For the first part, hike the kettlebell between legs with one arm. Squeeze glutes to snap the hips forward and drive through the heels to snatch the bell overhead. For the second part, hike the kettle bell between legs with one arm. Clean bell as you drop down into a lunge and drive through both feet to press bell overhead. Stand tall and go back to part one again.
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