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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

3 rounds

60sec Row

30sec Samson Stretch

30sec Rotating full squat T spine rotations

B. Mobility

World greatest stretch

2 sets of 10-15 rep/side

https://www.youtube.com/watch?v=-CiWQ2IvY34

C.Specific @ working weight

3 Snatch Deadlifts

5 box jumps

3 Snatch high pulls

5 box jumps

3 muscle snatch

5 box jumps

3 power snatch

Weightlifting

A: Metcon (AMRAP – Reps)

Every 2mins for 8minutes

20 Cal Bike/Row/Ski

Max Power Snatch 115/75lbs
KG: 50/35

Score: Total power snatch

TC: 8mins

Scaling options

Beginner

Every 2 mins x 4 sets

12 Cal Bike/Row/Ski

Max Power Snatch @light

Intermediate

Every 2 mins x 4 sets

15 Cal Bike/Row/Ski

Max Power Snatch @75/55 lbs

COMP

OPG Event #1

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12mins

9 Burpee box jump overs 24/20″

15 Kettlebell swings 24/16 Kg

6 Bar muscle ups
Score: Rounds + reps

Scaling options

Beginner

Amrap 12 mins

9 Burpee box jump overs @low

15 Russian Kettlebell swings @light

6 Jumping pull-ups @2-3sec down

Intermediate

Amrap 12 mins

6-9 Burpee box jump overs @24/20″

15 Kettlebell swings @24/16 Kg

6 Jumping Bar muscle ups or CTB

COMP

OPG Event #2

Extra Accessory

Metcon (No Measure)

Side lying clam raise

3 x 12

Rest 30 seconds between sides and sets

Hold 2 sec at peak contraction

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