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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

1 min Row

30 sec of Plate ground to OH

1 min Row

30 sec of OH squat with plate or empty BB

1 min Row

B. Mobility

World’s Greatest Stretch

30 seconds / side

C. Specific

Drill overview: https://youtu.be/EMI4KxDQBKc

Turn over:

– 5 Tall snatch high pull

– 5 Tall muscle snatch

-5 OHS

-5 Tempo snatch

TNG:

3 sets

-5 No hook, No Feet, No contact Snatch

Tips: https://youtu.be/JY4Ctdoc3Gw

-5 Low Hang Tempo Snatch

Weightlifting

Snatch

EMOM 12minutes

3 TNG snatches @Ascending from 65-75%

Score: Max weight

Scaling options

Beginner

2 Power Snatch- @ascending light moderate to mod

* Drop and reset

Intermediate

As Written

COMP

EMOM 3

3 TNG snatches @ 65%

Rest 1 min

EMOM 3

2 TNG Snatches @ 70%

Rest 1 min

EMOM 6

1 Snatch @ 80%

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12minutes

8 TTB

8 OH Squats 115/75lbs

15/12 Cal Bike/Ski/Row/Run 200m
Kg: 50/40

Score: Rounds + reps

Scaling options

Beginner

6 Hanging Knee Raise

8 Front Squat @ LIght-Moderate

12/9 Cal Bike/Ski/Row/Run 200m

Intermediate

8 Toes To Eye Level

8 OH Squat @ 95/55

15/12 Cal Bike/Ski/Row/Run 400m

COMP

12 Minutes Amrap

8 TTB

8 Alternated DB Clean and Jerk @1×70/50lbs

12/10 Cal Echo Bike

Extra Accessory

Metcon (No Measure)

Reverse hypers

3 x 15 @light

Rest 60-90 sec between sets
Goal: Low back restoration

Note: Light would be approx 30% of 1RM squat

No reverse hyper option: (Attach a band for extra resistance)

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