LRFF Workout of the Day

Skill-work Back Squat  6 X 1  Conditioning:  30-20-10-20-30 DB Thrusters (20/30)  6-5-4-5-6 Bar Muscle Ups

Skill-work: Build to a Heavy Complex  2 Power Cleans  2 HS Cleans  2 Split Jerks  Conditioning: 8 Rounds  5 Clean & Jerks (135/95) 7 Box Jumps (24/20”) 100 M sprint

Skill-work: 3 Rounds  15 Lateral Raises with a Pause 15 Seated Military Press Dumbbells  20 Banded Crossover Pull Aparts  Conditioning:  AMR 21 Mins  15 Devils Press (30/20) 15 Cal Row …

Conditioning:  Max Effort 800 M Run  30 Power Snatch (95/65) 50 Wall Balls  30 Chest to Bar Pull-ups  50 Pistol Squats  30 Clean & Jerks  50 Burpees  Max Effort 800…

Skill-work 12 Minutes to Build to a 1RM Squat Clean  Conditioning:  EMOM For 20 Minutes  Odd Minutes: 3-5 squat Cleans 65%1RM Even Minutes: 60 DU’s