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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

2 rounds

-30sec Row or Bike @increasing intensity on each min

-30sec Front rack stretch

-30sec PNF Hamstring stretch (15 sec/side)

B. Specific

Clean Pull + Low hang squat clean + Tall jerk @30%

3 x (2+1+1)

Drills focus on intention and Aggressiveness (use your voice!)

Upper body

– 3-5 Tall muscle clean + press

– 3-5 Tall power Clean + push jerk (progressively move to squat clean)

Pull focus + split jerk

– 3 slow motion pull into power clean @ above 90

– 3 Pause Split Jerk (pause in dip, Jerk on your command)

– 3 slow motion pull into squat clean

– 3 Pause Split Jerk (pause in dip & in receiving position)

– 3 Clean and jerks

When guiding this drill, talk slow during the pull and be SUDDEN and crisp when you want your athlete to perform the lift. Watch for weight distribution & balance.

Weightlifting

A: Clean and Jerk (1 rep max)

Score: Max weight

TC: 20mins

Scaling options

Beginner

Practice lift in sets of 2

Intermediate, COMP

As written

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

75 Double unders

50 Wall Balls 20/14 lbs

25/18 Ring dips
KG: 10/8

Score: Rounds + reps

Scaling options

Beginner

Amrap 12 minutes

50 Single Unders

30 Wall Balls @Moderate

10 Banded Push Ups*

*https://www.youtube.com/watch?v=6gDtmtqvLRI

Intermediate

Amrap 12 minutes

40-75 Double unders

30 Wall Balls @20/14 lbs

20/15 Assisted Ring dips

Comp

As Written

Extra Accessory

Metcon (No Measure)

4 sets

50′ Suitcase Carry* @heavy

50′ Anti rotational sled drag, switch side at 25′

* Switch arms at 25′
Goal: Lateral core strength

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