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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

60sec Row

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

30sec Rotating full squat T spine rotations

B. Specific

2 sets @ascending

3 Snatch high pulls

3 OHS

3 tall Snatches

3 tempo snatches

Weightlifting

A: Snatch (5 x 1 @85%+)

Score: Max weight

TC: 15mins

Scaling options

Beginner

5 x 3 @moderate

Intermediate

As written

COMP

3 sets

1 x 1 @ 80%

2 x 1 @ 82.5%

3 x 1 @85%+

Rest 2 mins between sets

Metcon

B: Metcon (3 Rounds for time)

Every 7 mins x 3 sets

2 rounds

60 Double unders

20 Thrusters 75/55lbs

10 Burpee pull-ups
KG: 40/30

Score: Time of each set

TC: 21 mins

Scaling options

Beginner

60 Single unders

15-20 DB Thrusters @Light

6-10 Burpees + 6-10 Ring rows

Intermediate

30 Double unders

20 Thrusters @65/45 lbs

6-10 Burpee pull-ups

COMP

Every 7 mins x 3 sets

2 rounds

40 Heavy rope double unders

20 Thrusters @75/55 lbs

10 Burpee pull-ups

Extra Accessory

Metcon (Weight)

Banded russian KB swings

5 x 15reps @unbroken

Rest 2mins
Goal: Post chain power endurance

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