ULKOTREENI

CHIPPER FOR TIME

600m run
10 burpee deadlift 2x20/14kg
20 hang clean & jerk @2x20/14kg
30 double unders / 70 single unders
40 jumping lunges
50 air squats
40 jumping lunges
30 double unders / 70 single unders
20 hang clean & jerk @2x20/14kg
10 burpee deadlift @2x20/14kg
600m run

Every 5min x 5
25/20cal Row
20 WB 9/6kg
3 Power Cleans 75/50kg

9 sets of Split Jerk

Complete as 3 rounds of:
3 Split Jerks
Rest 45 secs
2 Split Jerks
Rest 30 secs
1 Split Jerk
Rest 3 mins

Start at 65/70/75% 1RM and build on rounds 2 and 3.

5 Rounds x AMRAP 2

9 Hang Power Cleans 60/42,5kg
45 Air Squat
Max Calorie Echo Bike

Rest 1 minute between rounds.

• Aim to hold on for unbroken sets of hang power cleans. -Settle into a steady pace on the air squats. -See if you can bike roughly the same amount ion calories each round.

ULKOTREENI

FOR TIME:

buy in: 20 burpees
then
5 rounds:
2x hill sprint
20 box jumps
20 kb swings @20/16kg
cash out: 20 burpees

Warm Up

1 Lap Around the Gym
Butt Kicks down and back
high knees down and back
Broad jumps to half court and back
1 Lap around Gym

Workout
26 Burpees
Then 6 Rounds for time:
19 Kettlebell Swings
20 Pushups
19 Goblet Squats

Accessory Work
3 Minutes 49 Seconds Forearm Plank Hold

Cool Down
Cadet Led PRT

Uniform: Winters, Water Source, Mask

For time:
75 kettlebell swings 24/16 kg
4 km run or 5000/4000 m row
75 kettlebell swings 24/16 kg

For time:

Calories Completed in "Death By Calorie Row"

1:00 Banded Lat Stretch ( each )
1:00 Pigeon Pose ( each )
1:00 Child pose on Box
1:00 Squat Hold

3 x 15 Banded Pull Apart
3 x 15 Hollow Rocks
3 x 15 Glute Bridges

5:00 Cardio

For total Load:

5 Set of 3

• Athletes can build or use same weight across all sets.
• Rest as needed between sets.
• Enter Loading for all 5 sets. Overall score will be the sum of total weight