LRFF Workout of the Day

Skill-work: DeadLifts  5 X 5  Conditioning:  4 Rounds  20 Box Jumps (24”, 20”) 20 HSPU  20 Wall Balls  20 Echo Bike Cals

Skill-work: Gymnastics Skill  2 Rounds  20 Parallette Shoot Throughs  20 Straight leg Pass Over divider or Dumbell 20 Shoulder Taps  1 Min Handstand Hold (Adv Freestanding)  Conditioning:  5 Rounds  3…

Skill-work: 12 Minutes to Build to a Heavy  1 Snatch Lift Off + 1 Snatch High Pull + 1 Hang Squat Snatch + 1 OHS  Conditioning:  8 Rounds  10 KB…

Skill-work: 3 Rounds  10-12 Banded Negatives to really focus on lats  10-12 1 Arm DB Row  Conditioning: 6 Rounds  1 Minute Ring Dips  1 Minute Clean and Jerks  1 Minute…

Skill-work: Back Squats  6 X 2  Conditioning: AMR 10 Minutes  3,6,9,12,15  Front Squats  30 DU’s  RX(135/95) RX+(155/105