L1 Conditioning:
Partner AMRAP 25 Minutes:
12 Muscle Clean & Push Press
24 Wt Suitcase Lunges
20 Ball Slams
Run 300 Meters
Notes: partition reps evenly, both partners run
L2 Conditioning:
“El Jefe '23”
Partner AMRAP 25 Minutes:
12 Power Clean & Jerks
24 2KB Rack Lunges
20 Toes 2 Bar
Run 300 Meters
Notes: partition reps evenly, both partners run
Rx+: M ≥ 155#/60# | F ≥ 103#/40# // Rx: M - 135#/60# | F - 93#/40# // Sc: M - 115#/40# | F - 75#/30#
Daily Links:
L1 Strength:
Clean & Push Press Technique Work
Muscle & Hang Power Clean / Push Push / FS Complex, then heavier with individual moves
L2 Strength:
Clean & Jerk Technique Work
Hang Power Clean / Push Jerk / FS Complex, then heavier with individual moves
L1 Conditioning:
Partner AMRAP 34 Minutes:
10 2KB Clean & Thruster
20 Goblet Rack Lunges (total)
20 Slamball Sprawls
20 Kettlebell Swings
L2 Conditioning:
“El Jefe”
Partner AMRAP 34 Minutes:
10 Power Clean & Jerks
20 Hand Elevated Push Ups
20 Kettlebell Swings
20 Wt Suitcase Lunges (total)
Rx+: M - 155#/36kg/45DB | F - 103#/28kg#/30DB // Rx: M - 135#/32kg/40DB | F - 93#/24kg#/25DB // Sc: M - 115#/32kg/35DB | F - 75#/24kg#/25DB
Daily Links:
L1 Conditioning:
Partner AMRAP 33 Minutes:
10 2KB Clean & Thruster
20 Goblet Rack Lunges (total)
10 Slamball Sprawls
20 Kettlebell Swings
Notes: partner working at a time; partition work evenly & as needed
L2 Conditioning:
“El Jefe”
Partner AMRAP 33 Minutes:
10 Power Clean & Jerks
20 Hand Elevated Push Ups
10 Kettlebell Swings
20 Wt Suitcase Lunges (total)
Notes: partner working at a time; partition work evenly & as needed
Rx+: M - 155#/36kg/50DB | F - 103#/28kg#/35DB
Rx: M - 135#/32kg/45DB | F - 93#/24kg#/30DB
Sc: M - 115#/32kg/35DB | F - 83#/24kg#/25DB
Daily Links: