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Titan Fitness – Deka Box

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Warm-up

Warm-up (No Measure)

A. General

30sec Bike/Row/Ski/100m Run

10 Wall Balls

10 Banded Y pulls

B. Mobility

T-spine extension on wall or floor

5 x 10 sec stretch + 5 sec relax

https://www.youtube.com/watch?v=Lr0jrKKkQ2M

C. Specific

10 Prone W-Y

https://youtu.be/n65wtVlOT_c

3 hang power snatch

3 Low hang power snatch (below knee)

3 snatch balance

3 Tempo snatch

Weightlifting

A: Snatch (6 x 1 )

6 x 1 (3 position) Snatch @RPE 7

Rest 1 min

1 rep = 1 snatch from floor, 1 snatch from low hang & 1 snatch from hang (above knees)

Floor

Low hang

Hang

Score: Weight used across each set

TC: 15mins

Scaling options

Beginner

6 x 3 Hang snatch

Intermediate

As written

COMP

EMOM 10

40 Double unders

3 positions Snatch @RPE 7

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Amrap 15

30/25 Cal Row

30/20 Ring Dips
Score: Rounds + reps

Scaling options

Beginner

Amrap 15

20 Cal Row

20 Hand elevated push-ups

Intermediate

Amrap 15

30/25 Cal Row

20/15 Ring Dips or 30/20 feet supported dips

COMP

As written

Extra Accessory

Snatch Pull (5 x 3)

Snatch High Pull

5 x 3 @RPE 8