Hennu

Every 8:00 x 4 sets
Alternate between A and B

A.
21/18 cal row
10 power snatches 52,5/35kg

B.
21/18 cal row
10 clean and jerks 52,5/35kg

A. 3 sets of:
8 barbell z-press
8 strict pull-up
Rest 2:00 between sets

B. AMRAP 20:
400m run
30 air-squats
20 push-ups
10 pull-ups

A. Squat Snatch
Build to a heavy single

B. Snatch Deadlift
6-4-2-1

5 rounds of:
800m run
30 goblet squats 24/16kg
30 kettlebell swings 24/16kg
30 v-ups

A. Back Squat
Build to a heavy single

B. 3 rounds for time:
400m run
5 power cleans 100/70kg
20 push-ups

A. Bar muscle-up practice

B. AMRAP 12:
4 strict handstand push-ups
12 box jump overs
40 double-unders

Every 8:00 x 4 sets
8 clean & jerks 60/42,5kg
13 pull-ups
18 cal row