I know the price of success: dedication, hard work and an unremitting devotion to the things you want to see happen.Frank Lloyd Wright
Clean & Jerk
Build up to a heavy single
44 Air Squats
44 KB Complexes (2 KBs @ 35/26lbs)
1 KB Complex = 1 Deadlift + 1 Clean + 1 Thruster
For the Deadlift+Clean+Thruster complex, athlete must start with two kettlebells on the ground, deadlift both finishing in a standing hang position, then lower the kettlebells to the ground once more, then explosively power clean both kettlebells to a standing front rack position, then perform a full squat thruster finishing with both kettlebells overhead. The full complex must be completed unbroken to count as a single repetition.