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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

3 sets

30 seconds Row @Low intensity

7 Good mornings

5 Muscle Clean (no hook grip, no contact)

B. Mobility

PNF Pigeon Stretch

5 seconds Contraction, pushing knee into the floor

5 seconds stretch, relax and bring the chest over the knee

*If any knee pain have the athlete elevate the leg, with the shin on a box

https://youtu.be/QQPiREsGaQY

C. Specific

3 sets @ascending

3 Deadlifts

3 Hang Clean pulls + 3 Hang Power cleans

3-5 CTB

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 mins

15 Cal Bike/Row/Ski

12 Pull ups

9 Hang Clean @155/105
KG: 70/50

Score: Rounds + Reps

Scaling options

Beginner

AMRAP 20 mins

10-15 Cal Bike/Row/Ski

12 Ring rows

9 Hang Clean @moderate

Intermediate

AMRAP 20 mins

12-15 Cal Bike/Row/Ski

8-12 Pull ups or assisted pull-ups

9 Hang Clean @115/75

COMP

OPG Event #5&6

Extra Accessory

Metcon (Weight)

12-9-6 Bent over DB Rows

24-18-12 Toe touches