Shoulder Barbell Complex...

6 hang snatches 

6 snatch grip presses

6 clean grip presses

6 hang cleans 

6 high pulls

*all at 65lbs. Repeat twice for 90 total reps.  

“This shoulder complex is going to cause the lactic acid to flow like a river. Just what the delts need for hypertrophy. The shoulders need plenty of time under tension (TUT) to grow. That means longer sets with lighter weights. The main thing to focus on is stimulating as much lactate build-up in the target muscle as possible. You need to have a high pain tolerance. Lactate accumulation through muscular work is maximized when the muscle is under tension for 45-70 seconds. This complex will take care of that”. - T Nation

Cash Out:

Bent-over Lateral Raises - 3x8 @ 35lbs

Monkey Shrugs - 3x8 @ 53lbs

Wide Grip Upright Rows - 2x15 @ 45lbs

PM:

10x3 of: 

Klokov Press (95)

Military Press (95)

*Superset 

Cash Out: Ring Face Pulls - 5x8