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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

60sec Row

5/5 World’s greatest stretch

10 Rotating scorpions

B.Specific @30-40%

3 Snatch First pull

3 box jumps

3 Snatch high pulls

3 box jumps

3 muscle snatch

3 box jumps

3 Power Snatch + 3 Squat Snatch

Weightlifting

A1: Snatch (4x 3 + 3 @70%)

Power Snatch + Squat Snatch

Every 2 mins x 4

3 + 3 @70%

A2: Snatch (4x 2+2 @75%)

Power Snatch + Squat Snatch

Every 2 mins x 4

2+2 @75%

Score: Weight used across each set on each percentage (2 scores)

TC: 16mins

Scaling options

Beginner

Every 2 mins x 8

3 + 3 @Moderate

Intermediate & COMP

As written

Metcon

B: Metcon (3 Rounds for time)

Every 8 min x 3

Set 1:

3 rounds

21/18 Cal Bike/Ski/Row

21 Thrusters 75/55lbs

Set 2:

2 rounds

21/18 Cal Bike/Ski/Row

21 Thrusters 115/75lbs

Set 3:

1 round

21/18 Cal Bike/Ski/Row

21 Thrusters 155/105 lbs
Kg:

40/30

50/40

70/50

Score: Time of each set (3 scores)

TC: 24mins

Scaling options

Beginner

Cals 15/12

Barbell @Light, Mod, Heavy

Intermediate

Barbell @65/45, 95/65, 115/75

COMP

As written

Extra Accessory

Metcon (No Measure)

Banded ATY’s

5 x 5/5/5
Goal: Shoulder Health

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