LRFF Workout of the Day

Skill-work: 5-4-3-2-1 Back Squat  Increase Weight Each Set  Conditioning: “Helen” 3 Rds 400 m Run 21 KB swings (53/35) 12 Pull ups

Conditioning:  8 Rounds  10 Thrusters  10 Pull-ups  10 Front Rack Lunges  10 SDHP  300 M Row 

Skill-work: Every Minute On the Minute for 10 Minutes  1 Full Snatch + 1 HS Snatch  Build to Heaviest  Conditioning:  10-9-8-7-6-5-4-3-2-1 Power Cleans (115/75) 15 Air Squats jump onto plate…

Skill-work: 3 rds  MAX L-sit hold 15 Atomic Sit Ups  100 M Farmers Carry  1 Min Plank hold Conditioning:  AMRAP 20 Mins  200 M Row  20 Ball Slams  20 Burpees …

Skill-work:  4 X SuperSet  8 Close Grip Bench Press  8 Ring Dips  8 Barbell Bent Over Rows  Conditioning:  As Many Rounds in 10 Mins  5 Shoulder to OH (155/105) 3…