LRFF Workout of the Day

Skill-Work: Snatch Technique Work 4 X 5 Sotts Press  Then 4 X 3 Tall Snatch  Conditioning: AMRAP12 min : 10 KB Snatches (5 each arm) 10 KB Swings (53/35) 20…

Skill-Work: Every 2 min fo 14 min  2 Power Cleans + 3 Front Squats + 1 Hang Squat Clean Try to build as heavy as possible !! Cannot Drop bar…

Conditioning “Grindhouse” 4 Rounds For Time:  5 Muscle Ups  15 Clean and Jerks  30 Wall Balls (14,20) RX(95, 135) INT( 75, 115) NOV (55, 75) MOD for Muscle Ups will…

Skillwork: Back Squat  5-5-5-5-5 Conditioning  5 Rounds  1 min  DB Manmakers  1 Min Max Effort Row for Calories 1 Min Max Effort Box Jumps (24”, 20”) Rest 1 Min 

Skillwork: 4 Rounds  Heavy Forward push to Backwards Pull  20 GHD sit-ups  Conditioning  For Time:  As Many Rounds In 15 mins:  20 KB Swings  (53/35) 20 Burpees