For time

• With a partner, 3-6-9-12-15-18-21-24-27-30 reps for time of
• Ski-erg calories
• Bike-erg calories

Both athletes complete each round of the ladder on each machine. After each completes the prescribed number of calories for that round, athletes switch machines. Continue up the ladder, adding 3 calories every round until each athlete has completed 30 calories on both the ski erg and bike erg.

A) Main Strength

Bench press progression

5x3@85-90% of heavy 3 from week 2 (or 5x3@heavy)

B) Accessory Strength

3 sets
12-15 dumbbell chest fly@light
max unbroken strict pull ups/chin ups/ring rows after each set

3 sets
10 dumbbell lateral + front raises@light
20 banded pull aparts

C) For quality (@empty bar)
50 barbell curls
*complete 10 skull crushers for breaking the set

Snatch technique with Kia

8 min AMRAP:
• 8 Kettlebell Suitcase Deadlifts Right-arm 70/53#
• 8 Kettlebell Suitcase Deadlifts Left-arm 70/53#
• 8 Russian Kettlebell Swings 70/53#
• 8 Box Jumps 30/24”
Goal: 5 rounds.

EMOM 30:
Min. 1 | 8-14 cal ergo
Min. 2 | 8-12 burpee
Min. 3 | 20-40s plank hold

warm up
2x
4 plant pull trough e/s
7 dbl db bench press
10 box pistol with leg lift e/s

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EMOM 45 min
45 seconds of each movement
move at 75% HR, pick reps based on that and how fast you are able to move while keeping HR at desired level
1) cal ski
2) alt. pistol squats
3) ghd sit ups
4) deficit push ups, use 2x 15 kg plates
5) rest

500m ski
2 round of 5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

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snatch
8x every 90s.1 @80% of 1rm

Muut teki cleaneja, minä maveja.

*alternate every 2:00 between A and B.

A. 20cal row (focus on technique)

B.
-8 pull-ups
-8 push-ups

AMRAP10:
10 db alternating snatch
30m dual db OH-walk
30sec wall sit
10cal bike erg