This past week I gave one of the wrestling coaches a workout to do with his athletes, and he loved it and raved about the workout to me the following day.
Unfortunately I can't take credit for the workout I actually found it from Pam Mcleree of Kettlebellathletics.com
What they did was 30 seconds of each exercise without putting the bell down. with a 90 sec rest between rounds and they performed 5 rounds.
1. Double Cleans
2. Double Holds
3. Double Squats
4. Double Holds
5. Double Push Press
Rest 90 sec and repeat
Here is a video of Pam Mcleree showing you how its done.
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