Dumbbell Muscle Clean + Push Press and Rowing

Afternoon

Warm up
A.) Shoulder mobility

Work
A.) 7's DB Muscle clean and push press
B.) 7's DB single arm row
C.) 3x10 DB Single arm press 0404

Results
A.) 1x50lbs/1x40lbs/5x30lbs
B.) 50lbs
C.) 50lbs

Notes:
Jumpin' yeebus. My shoulders are absolutely annihilated. It was recommended to me to try the 7's format, which is your 15 rep max performed for 7 reps every 15 seconds. You'll notice that I had to drop my weight twice before finding a weight i could actually finish at.

Its really a great format, I pumped right the hell out and that was the point.