some quick VWC

Today I wanted to knock out my workout quickly and i wanted to do snatches. So today I did whats called Viking Warrior Conditioning (VWC). It's a vo2max workout. Its 15:15 with a "light" kb where your doing snatches with one are for 15 sec, rest 15 sec, snatch with the other arm for 15sec ,and then rest 15 sec. Its all Laid out and detailed in the book "Viking Warrior Conditioning" by Kenneth Jay. It even has a protocol laid out to get your snatch cadence and that in itself is a work out.
My snatch cadence is 7snatches per 15 sec interval.

Warm up:
Active moving and a few light swings

Work:
20 min of VWC 15sec on/15 sec off (so two sets per min). No other rest.
280 snatches.