Kettlebell Swingclean
Drop the kettlebell from the racking position into a backswing and clean it up with a swinging motion. That is one repetition.
Perform this exercise for as many reps as your card gave you and repeat on the other side.
Related
If the kettlebell is on the ground then your first rep should look as follows (up part only). When the set is completed and it should return to the ground then that should look like the down phase in this video.
A good clean progression to use is as follows. Note, that there are many different ways to perform the movement for the clean.
A common mistake often made.