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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

30 sec Row or Bike

10 rotating scorpions

10 rotating full squat T spine rotations

30 sec Row or Bike

10 Alternating high box step ups

5/5 deep squat single arm DB press

B. Specific

2 sets @ working weight

5 Muscle Snatch

(Focus on leg drive and proper bar path)

5 OHS- 3211 Tempo

5 Snatch

C. Metcon Prep

2 sets

4 Power snatch

4 TTB

4 Burpee over the bar

Metcon

A1: Metcon (Time)

10 rounds for time

10 Power snatch 115/75lbs

10 TTB

10 Burpee over the bar
KG: 40/30kg

Score: Time

TC: 35 min

Scaling options

Beginner

8 Rounds

7 Reps per movement

@Light

Intermediate

10 Rounds

7 Reps per movement

75/55lbs

COMP

Every 2 mins x 10 @ 60% of power snatch

5 Power snatch

5 clean and jerk

10 Burpee over the bar

A2: Metcon (Time)

In Teams of 2:

Alternate Movements, Partner 1 must finish reps of a movement before partner 2 starts the next one.

14 Rounds

10 Power Snatch 95/65lbs

10 TTB

10 Burpee Over the Bar

Extra Accessory

Metcon (No Measure)

Hollow body hold

5 x 30-60 seconds

Rest 1 minute