Before starting the workout, warm up with some light cardio and dynamic stretching for the shoulders, back, and hips. For double-unders, focus on maintaining a consistent rhythm and keeping your wrists relaxed. For power snatches, focus on keeping the barbell close to your body and using your hips to generate power. During the row, focus on maintaining good form and keeping a steady pace. Use your legs to drive the movement and keep your back straight. This workout is designed to challenge your cardiovascular endurance and muscular endurance. Take breaks as needed, but try to push yourself to complete each round as quickly as possible while maintaining good form. After the workout, cool down with some static stretching for the shoulders, back, and hips. Drink plenty of water and refuel with a protein-rich snack or meal.