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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

3 sets

5/5 World’s greatest stretch

10 muscle clean, no hook grip no contact

3 Tall cleans

*Receive lower and lower each rep

B.. Clean Drills

*Focus on cueing leg drive & reception

5 Clean High pull

5 Heaving hang squat clean (No feet, contact is fine)

5 Tempo Squat clean

https://youtu.be/dXG3eNMdC1Y

C. Metcon Prep

2 sets @ascending

3 Power cleans

6 Wall balls

20 double unders

*Try and spend a little bit of time with each athlete to help them refine their power clean cycling.

Weightlifting

A: Metcon (6 Rounds for reps)

Squat Clean

Every 2 mins x 6

Max reps in 20 seconds @ 75-80%
TC: 12 mins

Score: Weight across + Reps

Scaling options

Beginner

Power Clean*

Every 2 mins x 6

3 reps @Ascending

*attempt to squat clean or catch power deep

Intermediate

As Written

COMP

N/A

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12minutes

8 Power Clean 135/95lbs

20 Wall balls 20/14lbs

50 Double-unders
KG:60/45 kg, 10/7kg

TC: 12minutes

Score: Rounds + Reps

Scaling options

Beginner

Amrap 12

8 Power Clean @Moderate

16 Wall balls @ Moderate

50 Single Unders

Intermediate

Amrap 12

8 Power Clean @105/65

15 Wall balls @20/14 lbs

50 Double unders or Single Unders*

*Attempt Double every 10 Reps

COMP

Amrap 12

8 Power Clean and Jerk @135/85

20 Wall balls @20/14 lbs

50 Double unders

Extra Accessory

Metcon (No Measure)

slam ball into Broad jumps

4 sets of

5 + 50′

Rest 60 seconds between sets

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