Warm Up
Mobility
+
Burgener warm up
Skill
Movements of the Met Con
Met Con
Tabata push jerk
Rest 3 minutes
Tabata chest-to-bar pull-up
Rest 3 minutes
Tabata push-up
Rest 3 minutes
Tabata hang power snatch
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
End Of The Met Con
Recovery