*Winter Sniffels HERE

WOD:

1) Every 1:30 x 7 sets:

7 Double Russian Kettlebell Swings +

50ft Double Kettlebell Front Rack Carry +

7 Double Russian Kettlebell Swings

Pick weights you can maintain for the 7 sets. This entire piece should be performed as a complex without putting the Kettlebells down.

2) Every 1:30 x 7 sets:

5/side Jumping Alternating Lunges +

20 seconds Hard Assault Bike

Scale as needed. Hit the Assault Bike hard, but at a repeatable effort.

3) 10 minute AMRAP:

40 Heavy Rope Single-unders

15 Knees-up

10 Dumbbell Hang Clean and Jerk 25/15

Clean and Jerk is anyway/anyhow, ideally a weight you can Power Clean and Push Press/Jerk.

Extra Work:

4) Seated Arnold Press: 4 sets of 8

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE