Shoulders/Triceps

Alt clean pulls + dbl 8 4x
Front raise to rotate wrist at top seated 12 4x
Dbl clean pull SLOW 10 3x
Alt press 12 4x seated
Dbl to alt hold press seated 8 3x R/L
Seated down to press 10 3x
Single pull downs R/L 10 3x
Double pull downs 10 4x
Double inside pull downs 10 3x