LRFF Workout of the Day

Monday Skill-work:Snatch Barbell Work6 SetsSnatch Complex1 Snatch Pull + 1 Snatch + 1 H Snatch Accessory2 setsSnatch Grip Row X 12 Conditioning:As Many Rounds in 12 Minutes10 OH Squats (95/65)10…

Conditioning:  “The Dirty 30 “ For Time  300 M Run with a Medball  30 DB Thrusters  30 DU’s  300 M Run with a Medball  30 Renegade Rows 30 DU’s  300…

Skill-work: Complete 4 sets As SuperSet As Heavy As Possible 10 X Romanian Deadlifts   12 X Bulgarian Split Squat  Conditioning:Open wod 24.1 For time:21 dumbbell snatches, arm 1 (50/35)21 lateral…

Skill-work: 3 Rounds  Shoulder and Core  50 M OH DBle KB Walk   20 Parrallet Pop Outs  5 Perfect Wall Walks  20 Hollow Rocks  Conditioning:  For Time  15 Power Snatch (75/55)…

Skillwork: Stop Front Squats  5 X 3  5 X 3 Clean Pull  Conditioning: As Many Rounds in 15 Minutes  10 Box Jumps (24”,20”) 15 KB Swings (70/53) 150 M Row