LRFF Workout of the Day

Skill-work: 5-4-3-2-1 Back Squat  Increase Weight Each Set  Conditioning: For Time:  10 Rounds  10 Cal Row Sprint  10 SDHP (65/95) 10 Lateral Box Jump Overs Reminder. Regular schedule Monday -…

Skill-work: 6  X Snatch Complex  1 Snatch Pull + 1 Snatch + 1 Hang Snatch + 1 OH Squat  Conditioning:  As Many Rounds in 12 Minutes  6 Power Snatch (95,65)…

Skill-work: Core Work  4 Rounds  15 Weighted GHD situps  10 KB Pull Throughs  15 Banded Lemon Squeezers  20 sec L sit or Tuck on the Rings  Conditioning:  30-25-20-15-10-5 Wall Balls…

Skill-work:  2-3 Rounds  Land Mine Circuit 20 Landmine Prison Rows  20 Landmine Standing Rotation (straight Arm Twist)  20 Landmine Press 10 On each Side  20 Dumbbell Hammer Curls  Conditioning:  4…

Skill-work: 4 Rounds  5 Heavy Back Squats to Deadlift Burnout  Rest 2 Minutes Between Sets  Complete 5 Squats Drop Barbell Off back and complete Deadlift Burnout Conditioning:  21-15-9  Double KB…