A.  Two Rounds for Time:

400 meter Run

21 Kettlebell Swings (53/35)

12 Pull Ups

*Rest 5 minutes, then repeat.

B.  Banded 5-Way Shoulder Stretch
Click for demo HERE

C. Barbell Club Meets at 6:30pm

Mid hang clean pull + mid hang clean
4x 2(1+1) ~70/75%

Pause clean deadlift ( pause 3sec @ knee , then finish )
5×3

Drop Snatch+ OHS 5 x (2+1)

Back Squat 5×3 – (5 second eccentric on first rep )

Accessory:weighted plank: accumulate 3 mins