Warm Up: 3 Rounds NFT
10 Calorie Bike
10 Banded Break Apart
10 Banded Pass Thru
10 Empty Bar Press
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Strength: Strict Press - 5 x 3 E3M
Set #1 - 70% Warm Up
Set #2 - 85% Warm Up
Set #3 - 90% Goal Weight
Set #4 - + 5 - 10lbs
Set #5 - + 5 - 10lbs - if Set #4 was a fail do drop set - 85%
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Accessory: Hang Muscle Clean - 6 x 3 Reps - Every 30 Seconds
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WOD: For time
1000 Meter Row
30 Shoulder 2 OH - 75/55 L1, 105/75 L2, 155/105 L3
1000 Meter Row
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Extra Credit: 3 Rounds NFT
10 Empty Bar High Pulls (from hang)
10 Empty Bar Bicep Curls
10 Empty Bar Push Press
10 Empty Bar Push Jerks
*Rest 1 Min - Repeat!