90 min

WU for 15 min

A. Skillwork: HSW practice for 15 min

B. Strength
Bench press 3 RM, then 3x3 reps @ 90 %

D. from April 10 2015:
Three rounds for time of:
2 Rope Climbs (15′)
4 Clean & Jerk (225/155 lb) > 47.5
6 Handstand Push-Ups to 6″/4″ Deficit > no deficit
Results: 4.11, 4.20, 4.25 = 12.56

From April 11 2015:
Two rounds for time of:
95 lb push press x 15 reps > 35 kg
C2B pull up x 20 reps
Results: 4.27, 5.51 = 10.18