Friday

Memorial Day Schedule:  6:30pm class is cancelled!
All other classes will run

Warm Up
Run 2 laps
Foam Roll what ever is bugging you for 5 minutes
Shoulder Prep warm up from the board

Strength
Shoulder Press
5-5-3-2 as warm up
3×5 work sets. If you did this 3 weeks ago, add 2.5 to 5 lbs. If this is your first set of presses, add weight during each set of 5.

Conditioning
3x
1 Power Clean
3 Hang Squat Clean(or Hanging Power Clean + Front Squat)
2 Jerks
Run 200m(Long side to opposite door)
Target weights are 135/85.

Stretch
Shoulder overhead with band 2min/side
Shoulder with hand behind back 2min/side

Death Stretch 2min/side