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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

3 sets

5/5 World’s greatest stretch

10 muscle sntach, no hook grip no contact

3 btn snatch press + 3 drop snatch*

*Receive lower and lower each rep

B.. Snatch Drills

*Focus on cueing leg drive & reception

5 Snatch High pull

5 No foot, Snatch (contact is fine)

5 Tempo Snatch

https://youtu.be/dXG3eNMdC1Y

C. Metcon Prep

2 sets @ascending

3 Power cleans

20 double unders

Allow athlete to find appropriate weight for Farmer’s carry

Weightlifting

A: Snatch (3 x 1 @ 90%+ (max 5 attempts))

Score: Heaviest rep

TC: 15mins

Scaling options

Beginner

Power Snatch

3 reps @Ascending

-Drop and reset each rep

-Build to heavy

-Go over rest period and make sure they rest at least 2 mins between sets, this is a good time to discuss spefici cuing

Intermediate

As written

*If athletes have plateaued and they are struggling with their squat snatch, it might be a good opportunity to have them squat snatch in this session while you work with them on specific cuing.

COMP

4 sets

3 Singles @ 80%

Rest 90 sec between singles

Rest 3 mins between sets

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15minutes

50’ Farmers Carry @ heavy

5 Power Cleans 155/105lbs

50 Double-unders
KG: 80/60

Score: Rounds + reps

Scaling options

Beginner

50’ Farmers Carry @ heavy

5 Power Cleans @Moderate

40 Single-Unders*

*Every 10 Attempt a Double Under

Intermediate

50’ Farmers Carry @ heavy

5 Power Cleans @135/95 lbs

30 Double-unders

COMP

AMRAP 15minutes

2 Rope climbs

5 Power Cleans 155/105lbs

50 Double-unders

Extra Accessory

Metcon (No Measure)

3 rounds

8/8 Prone Lateral raise

12 Trap-3 raise

Rest as needed between sets
Goal: Upper back Hypertrophy

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