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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

3 breaths Prayer stretch with foam roller

(Contract on the inhale, relax + lengthen on the exhale)

https://youtu.be/9LJDGUulS_8?t=418

5 Btn press

C. Snatch drills (Pre-Metcon)

Pull + cycling:

Focus on a strong, positionally sound first pull with full contraction in the upper back. Use this to launch the bar without ever allowing any slack throughout the entire drill, the key is to maintain continuous tension on the bar.

3 unbroken sets @Ascending

2 snatch deadlifts

2 Hang snatch

2 Power Snatch

Weightlifting

A: Shoulder Press (8×3 @65-70%)

Every 90 sec for 12 minutes

3 Pause Strict Press* @65-70%

*1 second pause at forehead level on the way down (eccentric phase)

Score: Weight used across each set

Scaling options

Beginner

Strict Press

3 Reps @ Moderate

Intermediate & COMP

As written

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes

5 Power Snatch 135/95lbs

200m Run or Row

20 Wall Balls 20/14lbs
Kg: 60/40 + 10/8

Score: rounds + reps

TC: 19 mins

Scaling options

Beginner

5 Power Snatch @Light Moderate

150m Run or Row

10 Wall Balls @ Moderate

Intermediate

5 Power Snatch @115/75 lbs

200m Run or Row

15 Wall Balls @20/14lbs

COMP

As written @185/135 lbs

Extra Accessory

Metcon (Weight)

Turkish Get up

4 x 3/3 reps unbroken
Goal: Shoulder stability

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