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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

3 rounds

60sec Row

30sec World’s greatest stretch (15sec/side)

30sec Rotating full squat T spine rotations

B. Specific

2 sets

-5 Muscle snatch

-5 Power snatch balance

-5 Tall Power Snatch

Weightlifting

A: Metcon (Time)

For time

60 Power Snatch @50%
Score: Time

TC: 12mins

Scaling options

Beginner

10 x 6 Power Snatch @light-mod

*Work on getting the athlete to full hip extension.

Intermediate

60 Power Snatch 75/55lbs

COMP

60 Power Snatch 135/95lbs

Metcon

B: Metcon (2 Rounds for time)

Every 10mins x 2 sets

Partition the reps however you like:

30 Burpee box jump overs 24/20″

60 Pistols

90 Kettlebell swings 24/16 Kg
Score: Each set for time

TC: 20mins

Scaling options

Beginner

Every 10mins x 2 sets

Partition the reps how you like:

20 Burpee box jump overs @low

40 Heel Lock or Pistol to Band

80 RKBS @Moderate

Intermediate

Every 10mins x 2 sets

Partition the reps how you like:

25 Burpee box jump overs @24/20″

30 Pistols OR 60 Box elevated pistols

75 Kettlebell swings @24/16 Kg

COMP

As written

Extra Accessory

Metcon (No Measure)

Copenhagen plank

3 x 30-45 sec/side
Goal: Adductor isometric strength

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