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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

3 rounds

60sec Row

30sec Worlds greatest stretch (15sec/side)

30sec Rotating full squat T spine rotations

B. Mobility

PNF lat stretch on floor

10 rep/arm

– Contraction for 7-10 seconds

– stretching for 10 seconds

https://www.youtube.com/watch?v=2F-wH4sDFho

C.Specific

3 Snatch high pulls

3 muscle snatch

Then,

3 sets @ascending

3 Snatch balance

5 OHS

Weightlifting

A: Metcon (Weight)

3 sets @60-70%

1 Snatch balance

4 OH Squat
Score: Heaviest set

TC: 10mins

Scaling options

Beginner

3 sets @light-moderate

3 Snatch Grip Push Press*

4 OH Squat**

*If athlete has shoulder issues

go to standard Push Press

** Same idea for the squat, athlete with severe shoulder issues can back squat

Intermediate

3 sets @60-70%

1 Heaving Snatch Balance

3 OH Squat

COMP

As written

Metcon

B: Metcon (Time)

5 rounds for time

10 Pull-ups

10 Alternating DB Snatch 1×50/35lbs

50 Double unders
KG: 22.5/15

Score: Time

TC: 12mins

Scaling options

Beginner

5 rounds

10 Banded Lat Pull Down

10 Alternating DB Snatch @light

50 SIngle Unders*

*Attempt a double under every 10 reps

https://www.youtube.com/watch?v=DPanxsoDsTQ

Intermediate

5 rounds

6 Pull Ups

10 Alternating DB Snatch @35/25 lbs

50 SIngle or 30 Double unders

COMP

As written

Extra Accessory

Metcon (Weight)

3 sets

3/3 Turkish get up @mod

20 Sky touches feet on bench
Goal: Shoulder stability + Core endurance

TGU: You can’t get more full body than this.

Sky touches target the upper abs and this specific movement is great to help athlete progress towards movement such a the TTB and the BMU

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