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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

60 sec Row @easy-mod

30 sec Russian KBS

30 sec Tall box jumps + step down

https://youtu.be/BFXHi8lMKDc

B. Mobility

Btn tricep stretch with plate

30 sec on / 10sec off x 2

https://youtu.be/SWez7-liB64

Looking for full shoulder blade retraction

C. Drills

Jerk

Looking for full shoulder blade retraction:

5 btn barbell rotations

3 btn press

3 strict press

Looking for vertical bar path, maintaining weight in the heels: https://youtu.be/KM29Ka3UslU

3 Jerk dips

3 Push press*

3 Slow motion Jerks

–Break–

3 Tall muscle cleans

3 pause front squats

Looking for smooth transition (turnover) and straight bar path:

3 Tall cleans

3 Low hang cleans

3 Slow motion cleans

Weightlifting

A: Clean and Jerk (9 x 2 @60%)

Every 2 mins x 9

2 Clean & Jerk @ Ascending from 60%

Score: Heaviest weight

TC: 18mins

Scaling options

Beginner

2 Power Clean and Jerk@ Moderate

*use a weight that allows for technical improvement

Intermediate

As Written

COMP

3 x EMOM 6

Odd: Clean and Jerk

Even: 15-18 Bar facing Burpees

First EMOM: 1 rep every 10 sec @185/115

Second EMOM: 1 rep every 15 sec @225/145

Third EMOM: 1 rep every 20-30 sec @275//75

Metcon

B: Metcon (Time)

4 rounds for time

20/15 Cal Bike/Row/Ski

20 Wall Balls 20/14lbs

15 KB swings 24/16kg
Kg: 10/7

Score: Time

TC: 16min

Scaling Options

Beginner

4 rounds for time

12 Cal Bike/Ski/Row

20 Wall Balls @Moderate

15 Russian KB Swings @Light

Intermediate

4 rounds for time

16 Cal Bike/Ski/Row

15 Wall Balls @20/14

10 KB Swings @ 24/16 KG

COMP

4 rounds for time

20 Cal echo bike

20 Wall Balls @20/14 lbs

20 Hang Snatch @ 95/65 lbs

Extra Accessory

Metcon (No Measure)

Body saw

3 x 10

Rest as needed between sets
Goal: Core stability

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