Kettlebell Workout- Single Arm Biathlon

warmup- usual stuff with stretches focused on back, shoulders, and hips.
*side note- I blogged this from my phone today. more annoying that id thought it would be. apparently it struggles with caps.

Protocol: Biathlon Single arm
clean and jerk 1:30 / snatch 1:30

double kbs;
clean to front squat 1:30 , 45s rest. 3-5 rounds. shorter rest for harder intervals

core work
half tgu's 1min each
hammer twist/ good morning/ 30s each x2-3 rds
crunch to leg raise 1min/ seated halo 40s x 2-3 rounds

fitness: double kbs
alternate row/ alt press/ sumo dl 30s each for 3 rounds

single kb
press to overhead squat/ lateral lunge/ high swing 40s each x3 rounds

amrap: 6-10mins base on time left
8 squat jumps
15 double kb curls, close stance
15 double kb laying press
10 double high swings