The flow starts in the loaded beast position. Leija assumes a plank position with the bell in front of him, then bends his hips and knees so he's in a kneeling position (but keeping the legs engaged and the knees off the ground). "I'm going to explosively pull myself forward using those lats, using the arms," he says, "then use my legs to spring up to my feet."
Leija then cleans the bell and goes into a squat. Once he has returned to the upper end of the squat, he explosively snatches the bell overhead, then lowers it to the ground in front of him, and jumps back down into the starting position. "Make sure you don't bust your grill when you go back down," he says, before launching into the flow again using the opposite side of his body.
The routine alternates between explosive motion and slower, more controlled movements so that participants get the benefits of both while exercising: Leija comes up fast from the loaded beast, slows down for the squat, and then speeds up again. "I'm taking my time, maximizing tension on that squat," he says, "then exploding on the snatch."
Leija recommends doing this routine for 4 to 6 sets, 40 seconds on, 20 seconds off. And if this routine is a little too advanced, Leija recently demo'd a kettlebell flow that's ideal for beginners .