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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

30sec Row/Bike/Ski

7/7 Single leg RDL with empty bar

30sec Row/Bike/Ski

10 Jumping back squats

30sec Row/Bike/Ski

B. Mobility

PNF banded lat stretch

2 sets of 10 reps/arm

https://youtu.be/ta8ahNHeLnY

C. Specific

2 sets @30-50%

3 Tempo clean pull

3 Front squats 1 1/4

3 Tempo Squat cleans

5 Box jumps

5 Push-up to downward dog

Metcon

A1: Metcon (AMRAP – Rounds and Reps)

AMRAP 20minutes

5 Squat Cleans 155/105lbs

10 Box jumps 30/24″

15 Push-ups
Kg: 70/50

Score: Rounds + reps

Scaling options

Beginner

Amrap 20

5 Squat Cleans @light-mod

10 Box jumps @tall

15 Hand elevated Push-up

Intermediate

Amrap 20

5 Squat Cleans @115/75lbs

10 Box jumps @24/20″

10-15 Push-up

COMP

As written

A2: Metcon (AMRAP – Rounds and Reps)

AMRAP 20minutes

5 Synchro Squat Cleans 155/105lbs

20 Partner alternating Box jumps 30/24″

30 Partner alternating Push-ups

Synchro is at the finished full extension

Partner alternating is one rep at a time until the total reps are completed.

Extra Accessory

Metcon (No Measure)

3 sets

5/5 Deep Squat Pallof Press

5/5 Bird dog + band row

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