Front/Rear Shoulder Barbell Complexes

Morning

Warm up
A.) Foam roll back
B.) Stretch groin/hamstrings/hips/quads

Results
A.) Comp
B.) Comp

Afternoon 

Warm up
A.) 1x5 Clean and press @ 45lbs


Work
A.) 5rnds: 5 High pull - 5 Hang power clean - 5 Shoulder press
B.) 4rnds: 5 Muscle Snatch - 5 Behind the neck snatch grip press
C.) 3rnds: 5 Bent over snatch grip row - 8 One arm Arnold press
D.) 2rnds: 15 Rear delt row - ME Overhead hold
E.) 1rnd: ME side delt fly

Results
A.) 135lbs
B.) 100lbs
C.) 100lbs/50lbs
D.) 100lbs
E.) 25 reps @ 12.5lbs

Evening

Work
A.) -

Results
A.) -

Notes:
I love barbell complexes.