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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

5 min Bike, row, ski

*every min complete 5 Air squats

B. Mobility

Prayer stretch with foam roller

3 x 5-10 breaths while holding the stretch

https://youtu.be/9LJDGUulS_8?t=409

C. Specific

3 sets

5 Deadlifts @ascending

20 sec of double unders

5 Wall balls

5 Btn Snatch push press

5 Muscle snatch

Metcon

A: Metcon (Time)

For time

21-15-9

Deadlift**

100 Double unders after each set

Then

3 rounds

30 Wall balls 20/14 lbs

30 Hang snatch 75/55 lbs

**

Set 1: 225/155 lbs

Set 2: 275/185 lbs

Set 3: 315/225 lbs
KG:

Set 1: 100/70

Set 2: 120/80

Set 3: 140/100

Wall ball: 10/8

Hang snatch: 35/25

Score: total time

TC: 25mins

A2: Metcon (Time)

Team Version

3 rounds

200 Double unders

60 Wall balls @20/14 lbs

60 Hang snatch @75/65 lbs

Then build to a heavy 3 Partner deadlifts within the time cap.
Scaling options

*Reduce load in order to gain stimulus

Beginner: 100 Single unders, attempt a double under every 20 reps.

Intermediate: 50 Double unders

COMP

21-15-9

Deadlift

50′ HS walk after each set

Set 1: 275/185 lbs

Set 2: 315/225 lbs

Set 3: 365/255 lbs

Right into

30-20-10

Wall Balls @ 30\20lbs

Snatch @ 115/75 lbs

A2b: Metcon (Weight)

Partner deadlift load

Extra Accessory

Metcon (No Measure)

4 sets

10-20 sec/side Contralateral ring plank

Rest 30 seconds

10 Pike up in and out over KB

Rest 30 seconds

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