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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

3 rounds

10 BB good mornings

10 Alternating box step ups

50 Single unders*

*Every 10 reps attempt a double under or a triple under

B. Mobility

B1. World greatest stretch

2 sets of 10-15 rep/side

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

B2. 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

3-5 reps on each movement

Metcon

A: Metcon (Time)

For Time

50-40-30-20-10

Box jump overs 30/24″

DB snatch 1×50/35lbs

KG: 22.5/15lbs

Score: Time

TC: 25mins
Scaling options

Beginner

50-40-30-20-10

Box jump overs @moderate

DB snatch @light

Intermediate

50-40-30-20-10

Box jump overs @24/20″

DB snatch @35/25lbs

COMP

1-10

Box Jump over

DB Snatch

Rest 1:1

10-1

Box Jump over

DB Snatch

A2: Metcon (Time)

Team Version

15 rounds each

10 Box jump overs 30/24″

10 DB snatch 1×50/35lbs

you go, i go; round for round. One partner working at a time.

Extra Accessory

Metcon (No Measure)

Side plank

EMOM 10minutes

Odd: 40 sec left

Even: 40 sec right

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