4 x 3 min on, 3 min off

5 hang squat snatch
10 burpee over bar
20 Double unders

a) works
b) rest

Goal & Intensity:

• Combine strength, endurance, and coordination in a high-intensity workout.
• Weight should be heavier than on Saturday (42/35kg). Today men could go for 50-55kg and women 40-45kg
• Execution: Work for 3 minutes completing 5 hang squat snatches, 10 burpees over the bar, and 20 double-unders. Rest for 3 minutes. Repeat for four rounds.
• Progress: Maintain a steady pace and aim for efficient rounds.
• Tip: Control your breathing and pace your movements – don’t go all out on the first round. RPE: 8-9