Friday and Saturday

Friday's workout was short, but oh so painful!  Surprising wasn't it?  

FRIDAY:

Warm up:

2 x through

medball complex

pushups - 15

Skill:

hang power clean

2 warm up sets of 10

then 

5 sets of

5 cleans

8 knees to elbows

10 x-chop to halo

Workout:

3x

partner workout

row 25om

double kb rack hold

Saturday's workout was a super fun partner ladder!  

SATURDAY:

Warm Up:

ladder drills

medball partner passes

Skill:

get up sit ups - 5

pistol squats - 5

pull ups - 8-12

Workout:

Partner 

row 1000m

then ladder of 10-1

wall ball

ball slam

box jumps

ring rows

then 

8x heavy medball carry