7 hang squat snatch
7 over head squat
7 burpee over bar
40/57.5kg

Goal & Intensity
-Build overhead stability, mobility, and barbell cycling capacity.
-Combine strength and conditioning under fatigue.
-20-minute steady effort.
-Should feel challenging but sustainable.
RPE 7–8, You should be able to keep moving the entire time.

Coach’s Tip

Stay strong and active overhead in every rep.
Keep a steady rhythm on burpees to control breathing.