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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

2 sets

30sec Bike/Row/Ski/100m Run

10 Cossack Squats

10 Banded Overhead Squats

B. Mobility

World greatest stretch

2 sets of 10-15 rep/side

https://www.youtube.com/watch?v=-CiWQ2IvY34

C. Specific

2 sets@ ascending

3 Power snatch balance

3 High hang power snatch (pockets)

3 Low hang power snatch (below knee)

3 Tempo Power snatch

Weightlifting

A: Heavy Isabel (Time)

For time

30 Snatch 185/135lbs
KG: 80/60

Score: Time

TC: 10mins

Scaling options

Beginner

30 Snatch @mod-heavy

Intermediate

30 Snatch 155/105lbs (or 75% max)

COMP

As written

Metcon

B: Metcon (3 Rounds for time)

Every 5 mins for 15minutes

20 Front squats 155/105lbs

20 TTB

25′ Front rack lunges 155/105lbs

5 Wall walk
KG:70/50

Score: Time of each set

TC: 15mins

Scaling options

Beginner

20 Front squats @moderate

20 V-ups or Sit-ups

25′ Front rack lunges @Front squat weight

5 Inch worms

Intermediate

20 Front squats 135/95 lbs

10 TTB or 20 Toes to Eye level

25′ Front rack lunges 135/95 lbs

1-3 Wall walk

COMP

Every 5 mins x 5 sets

10 Thrusters 155\105

25 GHD Sit-ups

25′ Front rack lunges 155\105

50′ HS walk

Extra Accessory

Metcon (Weight)

Windmills

5 x 5/5 @As heavy as possible

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