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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

60sec Row/Bike/Ski @easy

10 Rotating T spine squats

B. Mobility

PNF banded lat stretch

2 sets of 10 reps/arm

https://youtu.be/ta8ahNHeLnY

C. Specific

2 sets

3-5 Hang clean pull

3-5 Tall power cleans

3-5 Front squats

3-5 Push press

3-5 Jerks

Weightlifting

A: Metcon (3 Rounds for weight)

Clean and Jerk

3 sets

6reps @ 60%

4reps @70%

2reps @80%

Rest 3mins between sets

Score: Weight used on each of the three bars

TC: 20mins
Scaling options

Beginner

Clean & Jerks

6 x 3 @technical load

Intermediate

As written

COMP

2 rounds, each for time

6 Clean and Jerk

10 Box Jumps

4 Clean and Jerk

10 Box Jumps

2 Clean and Jerk

Rest 1:1 between rounds

Metcon

B: Metcon (Time)

For time

21-18-15-12-9-6-3

Wall Ball 20/14lbs

HSPU

KG:10/6

Score: Time

TC: 15mins
Scaling options

Beginner

For time

21-18-15-12-9-6-3

Wall Ball @light

Seated DB press @mod

Intermediate

For time

21-18-15-12-9-6-3

Wall Ball @20/14

Reduced rep HSPU or Piked hspu

COMP

For time

21-18-15-12-9-6-3

Wall Ball @20/14

HSPU

Forced rest of 30 seconds every 2 minutes

Extra Accessory

Metcon (No Measure)

4 rounds

10 Explosive landmine press (2 sec hold bottom)

30 sec/side single DB OH Hold

10 single arm lateral raise (other arm hold a DB at the bottom)

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