WOD

Warm up with some light kettlebell swings and snatching.

• 10 minute set of kettlebell snatching, switching hands every 10 reps with 16kg

Progressing straight into:

• 10 minute set of kettlebell long cycle clean and jerk, switching hands every 10 reps with 16kg

Totals

• Snatch 220 reps
• LCCJ 147
• Combined total 367 reps

3 minute rest

• 20 minute set of kettlebell alternating swings, switching hands every rep with 12kg, nice relaxed pace until the last 2 minutes then sprint to the end

Total swings 760

Total amount of weight moved in 40 minutes of work 32, 605 pounds!

Inspirational music by Demon Hunter, Fear Factory, Hatebreed, Testament, Shinedown, The Agony Scene.