WOD: April 5th, 2017

Strength

Push jerk
Work up to a heavy 5, followed by a heavy triple, then a heavy double.

Conditioning

Fitness
For time:
21 Push Ups
15 hang power cleans 45/35
9 F2S Rope Climbs
15 hang power cleans 45/35
21 Push Ups

Scaled
For time:
21 Box HSPU
15 hang power cleans 95/65
9 rope climbs
15 hang power cleans 95/65
21 Box HSPU

RX
For time:
21 HSPU
15 hang power cleans 135/95lbs
9 legless rope climbs
15 hang power cleans 135/95lbs
21 HSPU

Accessory

3 RNFT, choose weights for quality:
10 oblique side bends (barbell or KB)
15 Medball Situps
10 Tricep Ext.
15 weighted back extensions (GHD)