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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

60sec Row

30sec Rotating full squat T spine rotations

30sec Banded OHS

B.Specific

5 Tall high pulls

5 Tall muscle snatch

5 OHS

5 Snatch Sots press

5 Drop snatch

5 Slow motion Snatch

Weightlifting

A: Snatch (5x 1 + 2)

5sets @75-80%

1 Squat Snatch

2 OH Squat

Score: Weight across

TC: 10mins

Scaling options

Beginner

Snatch (Low Power/Squat) + OH Squat

5×1+1 @ ascending from moderate to moderate heavy

*The goal of Low Power/Squat is to work on pulling under the bar lower in the squat snatch

Intermediate

As Written

COMP

Snatch Pull

4 x 6 @ 85%

Before Every set perform 20 GHD situps

Metcon

B: Metcon (Time)

3 rounds for time

100 Double-unders

50 Alternating DB Snatch 1×50/35lbs

25 Pull-ups
Kg: 22.5/15

Score: Time

TC: 21 mins

Scaling Options

Beginner

3 rnds

100 Single unders

40 alternating dumbbell snatches @ light

15 Jumping pull-ups

Intermediate

50 Double unders

50 alternating dumbbell snatches @ 35/20lbs

25 Band assisted pull-ups or mix of regular and assisted

COMP

3 rounds

100 double-unders

50 alternating dumbbell snatches @ 50/35lbs

25 pull-ups

Extra Accessory

Metcon (No Measure)

3 rounds

20 banded lat pull downs

20 banded Ys
Goal: Upper back strength endurance

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