Workout for Friday/Sat May 9/10

Friday Warm Up Dynamic Sprinting Warmup Technique: Front Squat 5-5-5 Workout: Partner 2 minute Defence (135/95) 20 rounds alt partner (10 rounds each) 1 Power Clean 3 Hang Squat Cleans 2 Push Jerk 100 foot sprint (to the nuts line and back) Saturday Warm Up Ankle Mobility then Agility Ladder Set up workout Workout: Kelly or Lil' Kelly 5 or 3 Rounds 400 Run 30 Wall Balls 30 Box Jumps