This is our final week of the cycle for these two lifts!  Today is our opportunity to see how staying consistent through this cycle has paid off.  In part 2, Two bikes each round with some low volume barbell in between to break it up, means we'll be spending more time on our bikes today than at the bar. Finding a pace that lets us transition smoothing between the bar and bike will be key today.

Score | Rounds plus reps completed.

Bike Erg | 1:15 or less of work each time. Paced to allow for quick moves to the barbell.

Power Cleans | Small cycled sets or fast singles today, whatever allows us to keep the bar moving.

Push Jerks | 1-2 sets, no more than 2 today. This will be the limiting factor for our barbell weight today.

Hip Extension

Encourage athletes to focus on a strong ‘pop’ of the hips in each rep, which will help propel the bar upward in a clean or support the drive overhead in the jerk. This not only improves performance but also helps in maintaining energy over the 18-minute AMRAP by relying on larger muscle groups to do the heavy lifting, reducing the fatigue on smaller muscles.

15/12 CALORIE BIKE

Reduce Reps
1:00 Time Cap
15/12 Calorie Row 
12/10 Calorie Ski 
200m Run 
1:00 Efforts on Air Runner/Treadmill

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POWER CLEANS

Reduce Loading/Reps 
Sub Hang Power Cleans 
Sub Dumbbell/Kettlebell Hang Power Cleans
Sub Deadlifts (Light to Moderate)

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PUSH JERKS

Reduce Reps/Loading
Sub Dumbbells/Kettlebells
Sub Push Press/Strict Press
Push-Ups
HSPU

Today's flow will work better if athletes can have their own barbell and machine.  If needed, you can have athletes' sub machines, or alternate between two machines.