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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

Amrap 4 minutes

12 In and out squats

10 Squat clean wall balls*

8 Banded lateral hops (4per side)

*Not a med ball clean, A med ball clean into a wall ball

Banded lateral hops:

https://youtu.be/P6kwL0jOsJM

B. Specific

7 RDL

7 muscle clean

7 Elbow rotations

7 Front squats

7 good mornings

Weightlifting

A: Clean (10×1 @85%+)

EMOM 10minutes

1 Clean @85%+

Score: Heaviest set

Scaling options

Beginner

EMOM 10

3 Cleans @mod-heavy*

*Working on technique

Intermediate & COMP

As written

Metcon

B: Metcon (2 Rounds for time)

Every 9 mins x 2 sets

15 Power Snatch @75%

50 Wall Balls 20/14lbs
Score: Time of each set

TC: 18minutes

KG: 9/6

Scaling options

Beginner

15 Power Snatch@mod-heavy

30 Wall ball @light

Intermediate

As written

COMP

15 Power Snatch @185/135 lbs

50 Wall Balls @30/20 lbs

Extra Accessory

Metcon (No Measure)

Swiss ball leg Curls

5 x 10 reps

If no Swiss ball: Use rings
Goal: Hamstring strength + stability

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