LRFF Workout of the Day

Skill-work: 3 Sets  15 X Pause Cyclist Squats ( heels elevated pause squats, use 35-45 plate)  100 M Sled Pull Forwards Backwards back  **Convert to doing inside if needed  Conditioning:…

Skill-work: Back Squat  4 X 8  Conditioning: Part 1: In 8 Mins   Quickly Build to a Heavy Full Snatch  Part 2: Then For Time : For Time Complete  15…

Skill-work: CoreWork  2 Rounds  50 Weighted RussianTwists  40 GHD Sit-ups  30 T2B  20 Pikes on Rower  1:00 Plank ( weighted Advanced)  Conditioning: Endurance Fun Every 5 Mins X 30 Mins …

Skillwork: BodyBuilding Skillwork  4 Rounds NFT  10 Close Grip Bench Press  10 Strict Dips (Adv Weighted)  10 Hammer Curls Bicep  Conditioning:  5 Rounds  **Complete As Individual Rounds for Fastest Time…