Planet Express

Warm Up/Mobility
3 sets
30 seconds Kettlebell Front Rack Wall Sit Hold
30 seconds Nose to Wall
50ft Dumbbell Waiter Walk (each)

Power Snatch (2-2-2-1)
2 Power Snatch x 1 sets @ 50% of 1RM Snatch
2 Power Snatch x 2 sets @ 55% of 1RM Snatch
1 Power Snatch x 1 sets @ 60% of 1RM Snatch
Tempo Back Squat (3×5 (4:0:3:0))
first number is time for descent, second number is pause in the bottom, third number is time for ascent, fourth number is time for pause at the top

3Sets of 5 Back Squat with (4:0:3:0) Tempo (4 second descent, no pause in bottom, 3 second ascent, no pause at top)

**This should not exceed 60% of 1RM Back Squat
***Trend towards going too light and actually holding the tempo over going too heavy

Pre-MetCon Warm-up
Bike 500m
Row 250m
Run 200m
Ski 150m

Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes
Run 1600m
Row 2000m

it is for rounds and reps (haha) pick meters that will best suit a 20 min cap and the ability to do more than 1 round!

Metcon (5 Rounds for reps)
5 Sets (1 Set every 2 Minutes)
40 Double Unders
4 Wall Walks

Metcon (AMRAP – Rounds and Reps)
AMRAP 16:00
400m Run or 500m Row/Ski
30 Kettlebell Swings (50/35)
10 KB Facing Burpees

3 Rounds:
15 Banded Pull Aparts
10 Bulgarian Split Squats (Each Side)
15 Single Leg Calf Raises (Each Side)

Post Workout Mobility
2:00 Pancake Stretch
1:00 Couch Stretch (Each Side)