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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

2min Row or Bike @increasing intensity

B. Mobility

PVC shoulder dislocate

10-12 Repetitions

https://youtu.be/j32NGzthtN4

-As close as you can while maintaining lock out and retraction in the scap

C. Specific

3 sets @snatch grip + Ascending

5 Good mornings

5 btn press

5 btn thrusters

5 OHS

Weightlifting

A: Metcon (3 Rounds for weight)

EMOM 3minutes

3 reps @ascending

Rest 2mins

EMOM 3minutes

2 reps @ascending

Rest 2mins

EMOM 3minutes

1 rep @ascending
Score: Heaviest bar in each set

TC: 13mins

Scaling options

Beginner

Stick to 3 reps @moderate across all sets.

Work on positioning through full ROM

Intermediate

As written

COMP

Squat Snatch

EMOM 6

3 TNG reps @ascending

Rest 1 minute

Repeat restarting at the same opening weight

Metcon

B: Metcon (4 Rounds for time)

Every 3 minutes for 12minutes

12 Cal Row

8 DB Step-up overs 2×50/35lbs, 24/20″

12 Burpee Box Jump over 24/20″
KG:22.5/15

Score: Time of each round

TC: 12mins

Scaling options

Beginner

Every 3 minutes for 12 minutes

8-12 Cal Row

8 alternated DB Step-up overs @light

8-12 Burpee Box Jump over @moderate

Intermediate

Every 3 minutes for 12 minutes

10-12 Cal Row

8 alternated DB Step-up overs @2×35/25lbs

10-12 Burpee Box Jump over @24/20″

COMP

Every 3 minutes for 12 minutes

12 Cal Ski

12 alternated DB Step-ups

12 Burpee Box Jump over

Extra Accessory

Metcon (Weight)

4 rounds for quality

10 Barbell Hip Thrusts

30 sec/side Side plank