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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

2 rounds

30sec Row/Bike/Ski @hard

6/6 Cossack Squats

10 Rotating T spine squats

B. Mobility

Lateral banded hip mobilization + knee drive

2 sets of 10-15 knee drive/leg

https://www.youtube.com/watch?v=99pb0NnE4Kw

C. Specific

2 sets

3 Front squats @1 1/4 + ascending

10 Broad jumps

3 Pause* wall balls @As high as possible

*Pause in the bottom

A: Squat Snatch (5 x 1 + 2 @80-85%)

Squat Snatch + OH Squat

Score: weight across each set

TC: 15mins

Scaling options

Beginner

Power Snatch + OH Squat

5 x 2 + 3 @mod

*The goal is for the beginner to add practice via volume rather than load, as well as work on squatting to depth in the OHS.

Intermediate & COMP

As written

Metcon

B1: Metcon (AMRAP – Rounds and Reps)

AMRAP 6 mins

6 Bar Facing Burpees

3 Power Snatch 135/95 lbs

Rest 4mins

B2: Metcon (AMRAP – Rounds and Reps)

AMRAP 6 mins

6 Bar Facing Burpees

3 Power Snatch 185/125 lbs
KG: 60/40 + 80/55

Score:

1. Rounds + reps

2. Rounds + reps

TC: 16mins

Scaling options

Beginner:

Snatch weight @ Mod – Heavy

Intermediate

Snatch weight @95/65 – 135/95 lbs

COMP

Amrap 6 mins

6 Bar Facing Burpees

3 Power Snatch 185/125 lbs

Rest 4mins, then

For time:

Rounds and reps completed in previous amrap

Extra Accessory

Metcon (No Measure)

3 sets

30 seconds Tall kneeling D-ball hold (hugging)

60 seconds Mini band side walk
Core stability + glute strength endurance