LRFF Workout of the Day

Skill-work: Flat Barbell Bench Press  3-3-3-3-3 Supplement  Ring flys  2 x 12  Conditioning: As Far As Can make in 12 Minutes  Push Jerk (135/95) adv (155/105) 1-2-3-4-5-6-7-8…… Strict Pull-ups 2-4-6-8-10-12-14…

Skill-work: 12-15 Minutes  Build to a Heavy Complex  1 Push Press + 2 Push Jerk + 1 Split Jerk  Conditioning:  8 Rounds  30 on/15 off for Total Reps  30 secs…

Skill-work: 3 Rounds For Skill 12 Heavy Landmine pause hack squats  12  Heavy Front Foot elevated Lunges quad focus 12 barbell Goodmornings 75 sec Plank (advanced weighted)  Conditioning:  “Unbroken”  21-15-12-9…

Skill-work:  4 Rounds  10 steep Incline bench press  12 banded flys off the Rig  12 incline skull crushers  Conditioning:  “Jumpin Randy” For Time:  100 DU’s  75 Power Snatch (75/55) 100 DU’s

Skill-work: 10 Rounds  Row  30 secs Sprint/ 30 secs Rest  (Goal to try and keep the same amount of meters each Interval) Conditioning:  Every Minute on the Minute For 20…