Clean and Press
Stand with feet slightly wider than hip-width apart, a kettlebell between feet, arms by sides. Squat, grabbing kettlebell handle with right hand, drawing left arm to your side at an angle.
Explosively stand as you pull kettlebell up close to body (right elbow bends out to side), flipping right palm up to catch the ball of kettlebell at your shoulder. Immediately lower into a quarter squat.
Then drive up to stand as you press weight overhead, finishing with biceps right next to ear. Reverse movement to starting position. Do 15 to 20 reps, then switch sides and repeat. That's 1 set.