“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
  * See Movement Video*
• 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

MOVEMENT VIDEO

Alternating Dumbbell Clean and Jerks Video

WARM-UP

3 Sets

1 Minute Bike
10 Lateral Jumps over Dumbbell
10 Alternating Dumbbell Cleans
10 Alternating Dumbbell Push Press
5 Push-ups

“Kalsnew” (No Equipment Version)

For Time:
100 Odd-Object” Ground-to-Shoulder
*OTM – 5 Burpees over “Odd-Object”

STIMULUS

• Working through 2 different movements in this conditioning piece
• 3, 2, 1 go you will complete 5 burpees, jumping laterally over the odd-object each time
• No need to extend the hips fully on our burpees today
• Once you’ve completed 5 burpees immediately move into alternating Ground to Shoulder
  * See Movement Video*
• Odd-Object will start on the ground, move a the shoulder, finish with a full hip extension at the top
• Let’s set up our Odd-Object weight to something that would allow you to hit 20+ reps when fresh
• When Minute 1 hits- you will complete 5 more burpees then move back to the odd-object
• Continue to move through the two movements until you’ve completed 100 ground to shoulder
• Your score will be however long it takes you to finish 100 Odd-Object Ground to shoulder
• Be aware that if you have 2 more Odd-Object ground to shoulder and the clock hits the next minute you need to complete another 5 burpees then finish your two reps

MOVEMENT VIDEO

Odd-Object Ground to Shoulder Video

WARM-UP

3 Sets

10 Good Mornings (Use broomstick or cross arms over chest)
10 Lateral Jumps over Odd-Object
10 Odd-Object Ground to Shoulder Video
10 Odd-Object Press
5 Push-ups