Amrap 18
Max cal bike erg
Every 3 minute
50 du
12 burpees

For time
60 ttb
60 bj over 60cm
2' rest.
5 rft
6 bar mu
16 alternating pistol squat

A. Hang power cleans + push jerks
3+2 reps x 2 sets @40-50%
2+1 reps x 3 sets @55-65%

B. 2-position clean (above, below knee) + split jerk x 5 work set @70-85%

C. Halting clean DL (pause 3sec at knee) + clean pull 2+2 reps x 3sets @90-100%

Rest 1-2min bwn sets

30 rounds
NOT for time

500m Ergo bike
4 RH + 4 LH Single dB overhead lunges

500m Ergo bike
3 x Strict pull ups

Jerkin dippiin ja räjähtävästi ylös!

Accessory Work
3 sets
10-15 banded strict pull ups
rest 1 min
10-15 Strict Box Hspu
rest 1 min
10-15 heavy russian swings
rest 1 min

Tempo 32X1
Climb to heavy weight in 4 working sets
Rest 2-3min bwn sets

Tempo 32X1
Climb to heavy weight in 4 working sets
Rest 2-3min bwn sets

For time
400m run
21 power clean 60kg
21 push jerk.
400m run
15 power clean 60kg
15 push jerk
400m run
9 power clean 60kg
9 push jerk

6 min on, 1 min off for 6 rounds:

A. 800 m run or ski for calories
B. 10 wall balls 9/6 kg
5 pull ups
20 double unders
C. 15/12 cal bike
10 SDLHP 30/20 kg
8 box jump overs (24”/20”)

Rotate stations for total 2 rounds per each.