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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

60 sec Row

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

30 sec Rotating full squat T spine rotations: https://youtu.be/3-V53sQinNk

30 sec Banded face pulls

B.Specific

5 snatch lift offs

5 Tempo Snatch high pulls

5 Tall Snatch jumps

https://youtu.be/RB0czoDhPcQ

5 OHS

5 tall Snatches

5 tempo snatches

-Athletes need to focus on keeping the bar close by engaging the upper back and squeezing the lats.

Weightlifting

A: Metcon (Weight)

Tempo Snatch high pull + Hang squat snatch

6 x 2 + 1 @acending
TC: 12 min

Score: Heaviest set

Scaling options

Beginner

Snacth High Pull + Hang Power Snatch + OH Squat

6×1+2+1 @ Moderate

Intermediate

As written

COMP

Snatch

3 x 1 @75-80%

Clean and Jerk

3 x 1 @75-80%

Metcon

B: Metcon (AMRAP – Rounds and Reps)

3sets of

AMRAP 6minutes

6 HSPU

10 OH Squat 95/65 lbs

20 Double-unders

rest 2mins between sets
KG: 45/30 KG

TC: 22 min

Score: Rounds+Reps

Scaling options

Beginner

8 DB Push Press @ Moderate*

10 OH Squats @ Light

20 Single-unders

*If overhead endurance is an issue opt for push-ups

Intermediate

3 HSPU OR 6 piked HSPU

10 OH Squats@ 95/65 lbs

20 Single Under w/ Double attempt every 5 reps

COMP

6 OH Squats 135/95bs

6 Strict HSPU

20 Double-unders

Extra Accessory

Metcon (Weight)

Windmills

3 x 10/arm

Rest 30-60 seconds between sets

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