LRFF Workout of the Day

Skill- Weighted Dips - build to 3RM (or find band or height for box dips) Conditioning-  5rds 50 DU (100 single) 10 Back Squat 125/65#

Skill- 12 minutes to find Heavy for today of: Hang Clean + Clean (RX+ = squat) Conditioning-  3 Rounds for Max Reps: (90 sec work 30 sec rest = 2…

Skill-  10 min EMoM - Push Press + Push Jerk + Split Jerk (should be using about 75% of the heaviest weight from PP last week) Conditioning-  For time: 800m…

Conditioning- Break it up however you want each time you switch partners 200m run 100 Push Ups 100 KBS 100 Goblet Squats 100 KB Push Press

Strength- Bench Press 5-5-3-3-1-1 up to 85% Conditioning- 10 RDS 10 Air Squats 10 Pull ups 10 Sit Ups