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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

60sec Row

30sec World’s greatest stretch (15sec/side)

30sec Rotating full squat T spine rotations

B. Mobility

PNF lat stretch on floor

10 rep/arm

– Contraction for 7-10 seconds

– stretching for 10 seconds

https://www.youtube.com/watch?v=2F-wH4sDFho

C.Specific @ working weight

3 Snatch First Pull

5 box jumps

3 Snatch high pulls

5 box jumps

3 OHS

5 box jumps

3 Tempo Squat Snatch

Weightlifting

A: Snatch (10 x 2)

EMOM 10minutes

2 Squat snatch @65-75%

Score: Heaviest set

Scaling options

Beginner

EMOM 10

1 Snatch + 2 OH Squats @Moderate

Intermediate

As written

COMP

EMOM 10

6/4 Cal Ski

2 Snatch @65%

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 16 minutes

50 DB Step-ups @1×50/35lbs, 24″/20″

150 Double-unders

30 TTB

50 DB Cleans @1×50/35lbs

150 Double-unders

30 TTB

KG:22.5/15

Score: Rounds + reps
Scaling options

Beginner

Amrap 16 minutes

50 DB Lunges @ light

150 Single-unders

30 Knee raises

50 DB Cleans @light

150 Single-unders

30 Knee raises

Intermediate

Amrap 16 minutes

50 DB Step-ups @35/25 lbs

75 Double-unders

15 TTB or 30 Toes to eye level

50 DB Cleans @35/25 lbs

75 Double unders

15 TTB or 30 Toes to eye level

COMP

As written*

*50 GHD for 30 TTB

Extra Accessory

Metcon (No Measure)

Pallof Press in split stance

3 x 5/side
Goal: Core stability

Hold every rep for 2 sec with arms extended

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