I hope you've been practicing. Each of these is to be performed unilaterally, so with 1 dumbbell. You can switch hands at the midpoint of each set, or when you choose. There are demo videos for all of this, so please, go back and review.
3 Sets.
5 minutes, 3 minutes, 1 minutes of each of the following in this order.
KB Swing
KB Jerk
KB Clean & Jerk
KB Snatch
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