LRFF Workout of the Day

Skill-work: 6 Rounds  1 Jerk Drive + 1 Push Jerk + 1 Jerk Drive + 1 Split Jerk  Conditioning: 8 min AMRAP 5 Pull-ups  10 Push-ups  15 Air Squats  -Rest…

For Max Reps  5 Rounds  1 Min Each Movement  Ball Slams (25/16) SDHP (75/55) Med Ball Cleans (20/14) Pull-ups  Rowing Cals  1 Min Rest

Skill-work: Push jerks 6 X 2  Conditioning: For Time:  21-15-12-9-6  Front Squats (135/95) T2B  Push Jerks  Box Jumps (30”, 24”)

Skill-work: 3 Rounds  20 DB Bench  Max effort Ring Dips  Conditioning: AMR 25 Mins  400 M Run 15 Plyo Push ups ( Can Use Bands on Rig)  15 weighted GHD…

Skillwork: **Build to Heavy 3 POS Snatch  Every 75 Secs For 8 Rounds    3 Position Snatch @80%  Conditioning: AMR 12 Minutes  10 Power Snatch  !0 Barbell Step Ups  30 DU’s …