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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

3 minutes on machine of your choice

20 Deep squat T spine rotations

20 Rotating scorpions

10-20 Soldier Walk steps with reach

Empty bar:

5 RDL

Front rack stretch

5 Front Squats

5 Muscle cleans, no contact

B. Clean Drills

Pull:

-3 Clean lift offs (floor to above the knee)

-3 clean pulls

Reception:

-3 Tall muscle cleans

-3 Rack deliveries

-3 Tall power cleans

-3 Front squat

-3 Tall squat cleans

Weightlifting

A: Clean (5 x 1+2 @65%)

5 sets @65%

1 Power Clean

2 Squat Clean

TC: 12 min

Score: Weight Across

Scaling options

Beginner

5 sets @Moderate

2 Clean + 2 Front Squats @ Moderate

Intermediate & Perform

As Written

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 20minutes

15/10 Cal Bike/Ski/Row/Run 200m

14 DB Snatch 1×50/35lbs
KG: 22.5/15 KG

TC: 20 min

Score: Rounds and Reps

Scaling options

Beginner

Amrap 20

12/8 Cal Bike/Ski/Row/Run 200m

14 DB Snatch @ 1x 25/15lbs

Intermediate

Amrap 20

15/10 Cal Bike/Ski/Row/Run 200m

14 DB Snatch @ 1×35/20lbs

Perform

EMOM 20

Odd: 15/12 Cal Echo Bike

Even: 14 DB Hang Clean & Jerk @ 2×50/35lbs

Extra Accessory

Metcon (No Measure)

Glute Bridge March

Accumulate 5 minutes