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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

3min Row or Bike @increasing intensity

B. Mobility

PVC shoulder dislocate

10-12 Repetitions

https://youtu.be/j32NGzthtN4

-As close as you can while maintaining lock out and retraction in the scap

C. Specific

@snatch grip

5 Good mornings

5 btn press

5 btn thrusters

5 Muscle snatch

5 OHS

Weightlifting

A: Metcon (Weight)

5 sets @60-65%

2 Snatch grip push press behind the neck

2 OH Squat

Score: Weight used across each set

TC: 15mins
Scaling options

Beginner & Intermediate & COMP

As written

Metcon

B: Metcon (Time)

5 rounds

15 Bar facing Burpees

16 Front Rack Lunges @95/65 lbs

Rest 30 seconds

KG: 40/30

Score: Total time

TC: 17mins
Scaling options

Beginner

5 rounds

8-10 Bar facing Burpees

16 Front Rack Lunges @light

Rest 30 seconds

Intermediate

5 rounds

10-15 Bar facing Burpees

16 Front Rack Lunges @75/55 lbs

Rest 30 seconds

COMP

5 rounds

20 Bar facing Burpees

50′ Front Rack Lunges @135/95

Rest 30 seconds

Extra Accessory

Metcon (No Measure)

DB Seated Strict Press

5 x 3 @Heavy