The absolute basics of the Viking Warrior Conditioning program for VO2Max. The entire program is based on snatches. It begins with a five minute test to sort out which bell to use, where you switch arms and increase reps at preset intervals each minute. The key is to start on a lighter bell than you would think. Since it's VO2Max work, it's more interested in volume than weight of the bell.
Once you've tested to determine which bell, you begin the first protocol, which is the 15:15 protocol. The aim is to snatch at even tempo for 15 seconds then take 15 seconds of active rest. You should be working with a kettlebell that you can snatch about 8 times during the 15 seconds. No shame in a small bell since this is big volume work. The test at the start can help you find the best cadence, but if you don't have/want the book, shoot for 8.
Now the scary part. You are beginning with as few as ten cycles (15 seconds on, 15 seconds off - active rest) and aim to increase the cycle count every workout while keeping the rep count per set the same (around 8). The good news is that you don't have to bother learning the second protocol until you can do 80 continuous cycles. There are several protocols after this one to complete the training, but this is a good start.+Andrew Vasel
and I were talking about it, so I thought I'd throw out the basics of the first protocol.