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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

3 sets

30 seconds Row @Low intensity

5 Muscle snatch (no hook grip, no contact)

5 Banded OHS

B. Specific: Positions

5 Snatch first pull

5 Tempo power Snatch

5 Tempo Squat Snatch

C. Drills: Bar Path

3 sets @Ascending

Snatch High pull + Low hang snatch

2 + 1

Weightlifting

A: Snatch

E2MOM x 6

Set 1-2-3 → 1 rep @ 82%

Set 4 → 1 rep @ 85%

Set 5-6 → 1 rep @ 80%

Score: Heaviest set

TC: 20mins

Scaling options

Beginner

Snatch

6 x 1-1-1 @ technical

Intermediate & COMP

As written

Metcon

B: Metcon (AMRAP – Rounds and Reps)

2 rounds of

AMRAP 4minutes

7 Thrusters

11 TTB

Rest 2 mins between rounds

Round 1 @115/75lbs

Round 2 @95/65lbs
Kg:

Round 1 @50/40

Round 2 @40/30

Score: Time

TC: 10mins

Scaling options

Beginner

5 Thrusters @ 45/35 lbs

9 Knees to Chest

* Same load for both sets

Intermediate

7 Thrusters

11 Toes to eye level

Round 1 @105/65

Round 2 @85/45

COMP

As written

Extra Accessory

Metcon (No Measure)

3 sets

20 Alternating Trap-3 raise

3/3 Turkish Get-ups @mod-heavy
Goal: Shoulder stability

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