KALSNEW FRIDAY

Friday 04.03.20
“At Home” WOD

"Kalsnew"
For Time:
100 Alternating DB Clean and Jerks
*OTM - 5 Burpees over DB

STIMULUS
•Working through 2 different movements in this conditioning piece
•3, 2, 1 go you will complete 5 burpees, jumping laterally over the dumbbell each time
•No need to extend the hips fully on our burpees today
•Once you've completed 5 burpees immediately move into alternating DB Clean and Jerks

•DB will start with each head of the dumbbell on the ground, move to the shoulder, and finish locked out over head with a full hip extension at the top
•Let's choose a DB weight that would allow you to hit 30+ reps when fresh
•When Minute 1 hits- you will complete 5 more burpees then move back to the dumbbell
•Continue to move through the two movements until you've completed 100 DB Clean and Jerks
•Your score will be however long it takes you to finish 100 DB Clean and Jerks
•Be aware that if you have 2 more alternating DB clean and jerks and the clock hits the next minute you need to complete another 5 burpees then finish your two reps
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WARM-UP
Mobility
Shoulder stretch x 2
Figure 4 x 2
Quad stretch x 2

3 Sets
200m jog
10 Lateral Jumps over Dumbbell
10 Alternating Dumbbell Cleans
10 Alternating Dumbbell Push Press
5 Push-ups
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"Kalsnew" (No Equipment Version)
For Time:
100 Odd-Object" Ground-to-Shoulder
*OTM - 5 Burpees over "Odd-Object"

Core Work
Tabtata x 8 (20:10)
Grasshoppers