Double Kettlebell Workout - Strength Aerobics | Follow-Along

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Double KB Strength Aerobics
Goal: sustainable strength and conditioning
Level: advanced
Required skills: Clean, Jerk or Push Press, Squat, Swing, Snatch, Double KB Clean, Double KB Jerk or Push Press, Double KB Squat, Double KB Swing, Double KB Half Snatch.
Type: Straight Sets, Chain, OTM
Frequency: 2-3 times per week
Duration: 20 minutes
Tracking: weight, reps
Equipment: two kettlebells, snatch sized

Rules:
Use two snatch-sized kettlebells. Snatch-sized means you can complete 80-100 snatches in 5 minutes with the weight.
You can use KBs of the same weight or of two different weights, as long as the heavier one is snatch-sized.

You will be performing all the sets in the OTM (On The Minute) format.

Minutes 1-5
1. One Arm Clean x 5 each side
2. One arm Jerk x 5 each side
3. One arm Squat x 3-5 each side
4. One Arm Swing x 5 each side
5. One Arm Half Snatch x 5 each side

Minutes 6-10
6. Double Clean x 5
7. Double Jerk x 5
8. Double Front Squat x 5
9. Double Swing x 5-10
10. Double Half Snatch x 5

Minutes 11-20
Chain: one or two reps per minute
Double Clean
Double Jerk
Double Squat
Double Swing
Double Snatch

Minutes 21-23
2 sets of
Bent Over Row x 5-10 each side