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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

2 sets

60sec Row/Bike/Ski

7/7 Single leg RDL with empty bar

10 btn snatch thrusters

B. Mobility

PNF banded lat stretch

2 sets of 10 reps/arm

https://youtu.be/ta8ahNHeLnY

C. Specific

10 Banded OH squats

10 Scap pulls

10 Beat swings

Then,

3 sets

Snatch high pull + Snatch @Ascending

Metcon

A: Metcon (Time)

5 rounds for time

5 Power snatch 135/95 lbs

10 OH Squats 135/95 lbs

20 TTB
Scaling options

Beginner

5 rounds

5 Power snatch @moderate

10 OH Squat @moderate

20 Knee tucks or Situps

Intermediate

5 rounds

5 Power snatch @115/75 lbs

10 OH Squats @115/75 lbs

15 Toes to eye level

Perform

5 rounds

5 Power snatch @135/95 lbs

10 OH Squats @135/95

20 GHD sit-ups

30 Bar facing burpees

A2: Metcon (AMRAP – Rounds and Reps)

Team version (Team of 2)

Divide reps as you wish

AMRAP 25 mins

6 Power snatch 135/95 lbs

12 OH Squats 135/95 lbs

20 TTB

20/16 Cal Bike/Row/Ski

Extra Accessory

Metcon (No Measure)

3 sets

10 Psoas march release**

20 Hip extension on GHD @bodyweight*

Rest 60 seconds between sets

*Hold 5 seconds after 10th and 20th reps

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