LRFF Workout of the Day

Skill work: Squat cleans 5-5-5-5-5 Accessory 2x20 DB quad extensions on bench Conditioning: 10 rds 6 renegade rows (40/25) 12 DB squats

Skill-work: Close Grip Bench  5-5-5-5-5 Accessory  2 Rounds  12 X 1 Arm KB or DB Rows Conditioning:  10-8-6-4-2 Squat Cleans (155/105) 20-16-12-8-4 Ring Dips 

3 Rounds  Back Step Lunge + Back Squat Complex  12 Reps + 8-12 Reps  Conditioning:  For time  21-15-9  Deadlifts (225/155) Burpee Box Jumps  500 M Row each round 5 Minutes…

Skill-work:  12-15 Minutes  Build to a 5 Rep TNG Power Snatch  Conditioning:  For Time: 40 -30 -20  Alternating DB Snatch (45/25) HR Push -ups  KB Swings (53/35)